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It can increase strength, coordination and high-intensity exercise performance. Nutrient timing involves eating foods at strategic times in order to achieve certain outcomes. This article reviews the research behind nutrient…. Health Conditions Discover Plan Connect. Eating after a workout is important. Protein, carbs, and fat. The timing of your post-workout meal matters. Foods to eat after you work out. Sample post-workout meals and snacks.
Join thought-provoking conversations, follow other Independent readers and see their replies. Want to bookmark your favourite articles and stories to read or reference later? Start your Independent Premium subscription today. Recommended The workout designed to make you irresistible and boost sex appeal. Carbs: Sweet or traditional potatoes, quinoa, fruits berries or banana , oats, potatoes, wholegrain pasta and rice, or dark, leafy green vegetables Protein: Eggs, Greek yoghurt, cottage cheese, salmon, chicken or tuna Fats: Avocado or nuts.
Grilled chicken with roasted vegetables Egg omelette with avocado spread on wholegrain toast Salmon with sweet potato Tuna salad sandwich on wholegrain bread Pita and hummus Greek yogurt, berries and granola Protein shake and banana Wholegrain bread with nut butter spread.
Carbohydrates supply your body with the glycogen it needs for your yoga session, gym visit, or jog. Skimp on carbs, and your muscles will sputter when called on to perform, she says. But complex carbohydrates like beans, lentils, whole grains and starchy vegetables will provide exercise fuel plus nutrients and fiber. Cohen recommends avoiding fat in your pre-workout meal because it slows down your digestion. But eating protein supports your muscles.
The right proteins contain the amino acids your muscles need to complete that cellular rebuilding process.
Additionally, fiber additives and supplements can cause GI distress, and should not be relied upon for normal GI functioning. We recommend talking with a dietitian or doctor if this is the case for you. Depending on the timing, this can mean a larger focus on complex carbs or simple carbs. For most big meals leading up to an event or training session, there should be an emphasis on complex carbs so long as the event is not for another hours giving your body time to properly digest.
This can include options such as oatmeal, bagels, and whole wheat bread with fruit. Pre-workout simple carb options can include cereal with milk, jam on toast, pretzels, raisins or dried fruit and granola bars.
Hopefully you have a much better understanding of simple vs complex carbohydrates and understand the roles of each for your health and performance. There are simple carbs that provide us with lots of great nutrition, and others that are essentially void of nutrients.
Those foods should be included for overall enjoyment of your diet. Not all foods need to have a physical function — some are okay to fuel the soul.
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