If you are someone who goes to the gym daily, you must consume some carbs before work out. Acoording to a recent study, pre-workout and post-workout meals both are important.
To train hard and bring your body in the desired shape, eating right is important. People who go to the gym daily should be more watchful towards their eating habits. A recent study says that regular gym-goers should eat carbs as their pre-workout meal. A lot of people exercise with an empty stomach which isn’t a good practice. Your stomach does need something to burn to release energy for your workout. This is important to build a toned body. Likewise, people also skip equally risky post-workout meal.
According to experts, it is important to eat quality carbohydrates before going to the gym and lean proteins as a post-workout meal. Don’t eat too much though. A banana, an apple, walnuts, almonds, are sufficient to provide the required energy.
Eating about one gram of carbs per 2.2 pounds of a person’s body weight is recommended if you exercise daily for more than an hour. Additionally, it is suggested that you eat at least an hour before working out would produce better results. Do not believe in the myths about food and exercise, says Nancy Cohen, nutritionist.
“After long or very high-intensity workouts, consuming 1 to 1.2 grams of carbohydrate per kilogram of body weight per hour for four to six hours, along with 15 to 25 grams of protein within the first hour after exercise, will replenish muscle glycogen stores as well as support muscle protein synthesis,” Nancy said.
“After lighter workouts, eat a well-balanced meal, including high-quality protein and carbohydrates, within two to three hours after finishing, and drink enough fluids to replace losses,” she added.
As per a research paper submitted by the University of Sydney, Australia and published in the ‘Journal of Nutrition’, carbohydrates consumption can maximize the performance of endurance exercises in adults. The conclusion was made after assessing 50 random case studies.
“By eating carbohydrate-rich foods that are low in fat and low or moderate in protein, you can make sure you have enough muscle glycogen as fuel for your physical activity. This might include low-fat granola bars, fig bars, a peanut butter and jelly sandwich, banana, yogurt, pasta or other high-carbohydrate foods,” Cohen said.
In a nutshell, better results can only be achieved with a proper diet. Eating carbs in the pre-workout meal and lean proteins after a workout along with fluids would help you build a lean and toned body with high endurance.
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