One of the most important things for a great physique is your diet. People talk about wanting a great physique, six-pack abs and just to be fitter in general. The first step towards reaching that goal is having a healthy and planned diet. You can work out all you want and still not reach your goal because, believe it or not, the ratio of diet to exercise is 70% diet and 30% exercise. Hence, unless you are having a balanced diet, you will not reach your goals. To begin, lets discuss what you can eat before your workout which will ensure you get the maximum output during workout and what you can eat afterwards which ensures muscle recovery and less soreness/cramping.
Everyone has a different body type and everyone has different needs depending on that, but there are certain foods that help our body prepare better for the workout by providing a balance of Carbs, fat and protein to fuel your body and aid recovery of muscles.
PRE-WORKOUT
Bananas:
Bananas are the most important food item for anyone who works out. They are full of potassium and carbohydrates which help provide energy and support major muscle functions.
Dry Fruits:
Dry fruits like almonds, cashews, walnuts are a quick fix for those who are looking for a pre-workout snack. They have high (good)fat content and also provide protein and enough calories to keep your body energized during a workout. However, if your goal is straight up weight loss, you can avoid them (unless you are on a Ketogenic diet).
Fruits and Greek Yogurt:
This is a great combination for a pre-workout meal. Fruits are your source of carbohydrates while Greek yogurt is your source of protein. Both a necessity for you to be a beast at the gym. The Carbs provide quick energy during the workout and the protein from Greek yogurt lasts longer in the body to repair the muscle.
TIP: No matter what you decide is your pre workout meal, have it at least 30-90 minutes before you start your workout to prevent bloating and feeling nauseous during workout.
POST-WORKOUT
Whole Eggs:
Eggs are the purest form of protein available in the world. One whole egg provides 6 grams of protein. Protein is the building block of all muscle and hence the most important part of your post-workout muscle recovery.
Cottage Cheese:
Cottage cheese has high protein content and more protein gram for gram than even Greek yogurt. Hence cottage cheese or paneer should be your go-to meal post-workout.
Sweet Potato:
Carbs provided by sweet potatoes are great for your post-workout recovery. The Carbs you eat post-workout are most likely to be used as energy than being stored as fat.
Whole Grain Bread:
Even though bread has a bad reputation these days, but eating good quality whole grain bread provides Carbs to replenish your muscles.
Roasted Chicken:
High protein content. Protein is the building block of all muscle. Need we say more?
Fish:
Fish contains high quality protein and omega-3 fatty acids. These basically translate into lesser muscle soreness and higher muscle recovery.
As much as it is important to eat the right food items, it is important to consume them fresh. At Kovai Pazhamudir Nilayam, we source the choicest fruits and vegetables sampled by our food experts to deliver nothing but the best to your plate. Shop your groceries and fresh produce at our stores or order them online at http://www.kovaipazhamudir.com
