Weight loss tips: healthy snacks you can eat before and after exercise

Weight loss tips: healthy snacks you can eat before and after exercise

Losing weight does not mean starving yourself! Instead, it’s about making a few dietary adjustments to make sure you’re getting the right nutrition at the right time. The best way to do this is to combine exercise and healthy meals. He starts eating the right foods at the right time. If you’re wondering what to eat before, during and after a workout, we’ve got what you need.

When it comes to getting a fit body, it is not just the exercise that is important but also the meals one eats before and after. What we eat before a workout affects our performance, and what we eat afterward helps build muscle mass and replenish depleted energy reserves.

Pre-workout meal for weight loss

A good pre-workout meal can fuel the body with the energy it needs to exercise, without experiencing gut issues. without a A healthy pre-workout snackOne may become tired, which may affect the speed and intensity of exercise. Low blood sugar immediately after exercise can lead to overeating.

Healthy snacks you can eat before and after exercise to lose weight. Image courtesy: Shutterstock

Your pre-workout meal should be optimally balanced, and include complex carbohydrates, proteins and fats. However, the snack you eat also depends on the type, intensity, duration and time of your workout.

Healthy snacks one can have before a workout include:

  • fruit juice (yogurt or almond / soy milk + a glass of any seasonal fruit),
  • An apple or pear with 1-2 tablespoons of nut butter (almond or peanut butter)
  • A bowl of Greek yogurt topped with granola and fresh berries
  • Handful of mixed nuts with banana
  • Homemade granola bar (nuts, seeds, honey/jaggery, and rolled oats)
  • 3-4 rice cakes topped with 2 tablespoons of nut butter
  • Small bowl of oatmeal with peanut butter and fruit of your choice.
  • A beetroot salad, smoothie, or sandwich is a great pre-workout idea because they are rich in nitrates that convert to nitric oxide and help improve blood flow For muscle and endurance. Beetroot is also rich in potassium, which strengthens nerves and balances electrolytes.

The ideal time to eat a meal before exercise is thirty minutes to three hours. One may have to experiment to determine their best time.

Post workout meal for weight loss

The body needs a good meal to recover after an exercise session. One should aim for a quick meal/snack 15-20 minutes after exercise and follow up with a proper meal two to three hours later.

Before and after a meal to lose weight
Healthy snacks you can eat before and after exercise to lose weight. Image courtesy: Shutterstock

If you aim to maintain weight or lose weight, your post-workout meal should consist of complex carbohydrates (eg brown rice, rolled oats, quinoa, millet) and proteins (eg chicken, fish, tofu, eggs, legumes, lentils, and beans). The combination of these two macronutrients aids in muscle synthesis and revives lost glycogen stores in the body. If your post-workout meal will be your main meal, you can have a plate of 150 grams of grilled fish/tofu/chicken with a small portion of brown riceQuinoa and some fried vegetables. You can also have oatmeal juice, nuts, chickpea salad, boiled egg whites, and chicken soup after your workout.

Including a whey protein shake after your workout session helps in quick muscle recovery. Whey protein blended with water is an easy and perfect post-workout meal as it gets absorbed quickly into the body and works instantly on damaged muscle fibers.

Having more muscle mass in the body allows you to burn more calories even while at rest, which can greatly aid in weight loss.

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