As an athlete, nutrition is very important for
fuelling the body with energy and for body recovery. There are many dos and don’ts
that contradicts in nutrition for athletes. One of the many popular hype in
this area is what to eat before and after workouts. Pre and post workout meals
are very important for an athlete as it can majorly affect their energy level
and recovery time.
What you eat and when you eat it can
increase or decrease the effectiveness of your workout program, regardless of
how well it's designed. Recovery, anabolism and results depend on two key
meals: post-workout and pre-workout.
Pre- workout meals
- Your pre-workout meals should consist more on high calorie (high energy) foods which can come from carbs (complex carbs) or healthy fats. This is to fuel the body with the right amount of energy for maximum performance during workouts.
- Some examples simple of pre-workout meals are:
1. Banana
Bananas are loaded with digestible
carbohydrates and are packed with potassium, which aids in maintaining nerve
and muscle function. The body doesn’t store potassium for very long, so a
medium banana before a workout will help keep nutrient levels high.
2. Oats
Oats are full of fiber, which means they
gradually release carbohydrates into your bloodstream, This steady stream keeps
your energy levels consistent during your workout. Oats also contain B
vitamins, which help convert carbohydrates into energy. Help yourself to one
cup at least 30 minutes before you begin exercising.
3. Wholegrain Bread
A slice of
wholegrain bread is a good source of carbohydrates. Top it off with jam or
honey for more fuel or sliced up hard-boiled eggs for high-quality protein.
Post-workout meals
- Your post-workout meals should consist more on protein because during your workouts, you breakdown muscle tissues, which protein helps to repair and rebuild new and stronger muscle tissues after your workouts. Also add in a little carbs in there to refuel the glycogen in your muscles. Post-workouts are important to prevent catabolism during workouts.
- Some examples of simple post-workouts are:
1. Greek Yogurt
Greek yogurt has double the amount of protein
compared to regular yogurt and is a great source of carbohydrates. Mix it with
cereal or fruit to add in those extra carbs.
2. Steak
Steaks are very high in
protein and really delicious. It is also very easy to prepare.
3. Salmon
Salmon is an ideal source of protein (not to
mention heart-healthy omega-3 fats). Serve with steamed veggies and brown rice
to complete the meal with healthy carbohydrates and energy-producing B
vitamins. Protein-rich salmon, along with fiber from vegetables and brown rice,
will keep you satisfied to help avoid late-night munching. Leftovers can be
served atop a salad for tomorrow’s lunch.
