Experts share what you really should eat before and after your workout

We've got a few months out of the year behind us, and it's time to give those New Year's promises a boost (or you know, reboot it). They say abdominal muscles are made in the kitchen, but what does that really mean?

Whether you're training for leanness, bulk, shape, or just to maintain health, the experts share their top tips on what to eat before and after your workout.

What does the body need before exercise?

As expected, requirements generally vary depending on the type, duration and intensity of training. Marisa Michael, personal trainer and dietitian, explains that timing is about food choices before exercise. Two to four hours before, it is recommended to have a small meal that does not tire the stomach and does not interfere with digestion. If you're pressed for time and only 30 to 60 minutes before exercise, Michael says, "Look for a snack that contains carbohydrates and has less than four grams of fat, 10 grams of protein, and five grams of fiber."

Ideas for pre-workout snacks

According to Cleveland Cavaliers dietitian Kylene Bogden, overnight oats, fruity smoothies and chia pudding can be great pre-workout starts. Closer to exercise, Michael says, "Things like a banana, a mini white bagel, an ounce of pretzels, fruit peels, eight ounces of a sports drink, a sandwich with jam on bread white or sports rubber bands work great. rule: complex carbs earlier and simpler carbs when you need them.

What does the body need after exercise?

Protein and carbs are key to repairing the body after work, says Michael. Emily Incledon, Registered Dietitian, adds, "Exercise snacks are designed to replenish your body and stimulate muscle growth, so you should eat them within one to two hours of exercising." Incledon recommends that you control your portion sizes and, of course, drink plenty of water.

Refreshments after exercise

When hunger hits the gym, time is of the essence. For quick and effective snacks, Bogden recommends nut butter apples or wholemeal cookies with hummus for a stable macro ratio. If you have a little more time, a protein smoothie is recommended. Her recipe calls for "eight to 10 ounces of liquid of your choice, 15 to 20 grams of your favorite protein powder, a tablespoon Post Workout Meal of nut butter, and a pinch of cinnamon."

Michael says, “A good alternative is a bowl of flakes made with quinoa, vegetables and chicken. You can also try two street tacos with black beans, vegetables and cheese with a piece of fruit and chocolate milk. Alison Barkman, dietician, agrees that adding chocolate milk can help replenish electrolytes, carbohydrates and protein after exercise.

As always, consult your doctor or nutritionist before trying any supplements or changing your diet.

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