Working out at the gym has become a routine for many people out there. With that being said, not all of us are blessed with fast metabolisms and great body structure. Not seeing the results of your hard work can be devastating for some.
What many fitness enthusiasts fail to realize is that your diet and exercise go hand in hand. Keeping a check on what you eat and when you're eating it can be crucial. This is especially related to the feeling you get after working out.
To help you get on the right track, we've enlisted some simple eating habits that can help and answer to how you can maximize your workout results.
Indulge In A Healthy Morning Breakfast
If you're part of the early risers, morning exercise should be a part of your everyday routine. The timing of your breakfast is what's important here. You need to set up a schedule where you're able to finish your breakfast an hour before you begin your exercise.
Now let's come to what you should be eating. Breakfast is like your fuel for the workout. To help perform your best, indulge in healthy carbohydrates. This will also allow you to take on more intense exercises as well as keep at it for a longer duration.
Some great breakfast examples include:
- Skimmed milk
- Low fat yogurt
- Fresh fruit like bananas
- Whole grain bread and cereals
- Fresh Juice
- Oatmeal pancakes
Keep a Balance
Yes breakfast is the most important meal of the day but don't overdo it. The last thing you'd want is to feel bloated and lethargic. Eating very little on the other hand is not a good idea either. You won't have the energy to go through a strenuous workout routine.
Some great tips to remember include:
- Eat larger meals at least 3 hours before exercising.
- Take snacks or smaller meals about 1 to 2 hours before you work out.
Incorporate Snacks
Everyone has their own perspective on snacks. Whatever works for you, do that. Many people find snacking before and during exercise convenient. Snacks are a great way of curbing hunger pangs while exercising.
If your workout lasts less than an hour, a snack right before the workout won't give you a boost of energy. In case your workout duration is greater than an hour, snacks rich in carbohydrates will do the trick.
Great snack examples include:
- Fresh fruit smoothies
- Protein/Granola/Energy bars
- Low fat peanut butter sandwich
- Bran crackers or whole wheat bagel
- Fresh fruits like apples and bananas
Replenish Your Body Post Workout
Your muscles need to be replenished after you exercise as most of the glycogen reserves have been used up. Ideal diet choices to make after you exercise include foods rich in proteins and carbohydrates. Remember that these foods should be eaten within two hours after your workout period has ended.
Some good examples for post workout include:
- Healthy turkey sandwich
- Low fat yogurt with fresh fruit
- Peanut butter sandwich
- Healthy fruit smoothie
- Grilled chicken salad
- Salads with fresh vegetables and nuts
Don't Forget To Drink Water
Our body has been designed to require fluids such as water before, during and after a workout session. You need to stay hydrated to keep yourself active, fresh and energized.
Some guidelines to follow in order to prevent dehydration during your workout include:
- Drink at least 2 glasses of water at duration of 2 hours pre-workout.
- Drink 1 cup of water every 20 minutes throughout the workout session. You can adjust this accordingly.
- Drink at least 2 glasses of water post your workout session.
- You can go for detox water to enhance your workout goal.
There's no better way to replace lost fluids than by drinking water. A sports drink can also be used if your session is of one hour or more. These drinks are known to give you added energy and electrolytes.