WHAT TO EAT BEFORE AND AFTER WORKOUT

Hi guys, on today's topic I'm going to tell you about "what should we eat before and after workout". Did you guys know what we eat before workout will have a big impact on how well you perform at the gym, how quickly recover and that result that you will see in the mirror.

Regardless of whether you are trying to build muscle or burn fat you will be at disadvantage if you completely ignore your pre and post workout nutrition.While many nutrient timing principles have been debunked. What you eat around your workout continues to remain important because nailing down your pre and post workout meals can speed up your progress more than any other meal you eat throughout the rest of the day.

So let's start first with pre workout. When we workout, the muscle protein breakdown rates will shoot up whether your goals to bulk up and build up muscle or burning fat while preserving the muscle. So the first one is :

1. BANANA

Known as nature's power bar bananas are packed with carbohydrates and potassium which support nerve and muscle function.

2. OATS

Full of fiber, release carbohydrates gradually,.
Due to this slow release, energy levels are kept consistent throughout your workout, means you can train harder at the gym for long period.
Contain Vitamin B, which help convert carbohydrates into energy.

3. WHOLE GRAIN BREAD

One slice of whole grain bread is an excellent source of carbs.
Add some hard-boiled egg for a protein packed snacked, or some low-fat turkey.

4. FRUITS AND GREEK YOGURT

Image result for fruits and greek yogurt

This is a killer combo. The fruits is full with carbohydrates while Greek yogurt packs a protein filled punch.
Compared to other yogurt, Greek yogurt has almost double the protein, fewer carbs and half the sodium.

5. PROTEIN SMOOTHIE

Contains calcium to improve bone health.
Provides a good amount of fiber that help tone for muscles.

That's all for meal before workout. Lets now turn our attention over to what to eat after workout. Once your finish training the rate of muscle protein breakdown increases unless you do something about it, it will outstrip the rate of protein synthesis and you will actually start to lose muscle tissue, that's why it's important to get about 20 to 40 grams of protein into your body within couple of hours after finishing your workout. Otherwise, the kind of protein that you have should be fast digesting source like whey protein shake for example. This will quickly deliver amino acids leucine to your muscles cells and leucine is powerful stimulator of protein synthesis. Study suggest that taking protein immediately after workout will help you build more muscle than if taking later on in the day but how soon after workout do we have to take these shakes? You should get the protein into your body after 30 minutes of workout.

So let's focus on our main topic which is what to eat for post workout. The first one is :

1. PROTEIN SHAKE

To fuel muscle growth.
It's callled protein timing, and the idea it is this : Resistance training increase amino acid delivery to muscles as well as absorption.

2. BROWN RICE

Building muscle is not just about protein. You will need to get some carbs as well and brown rice is perfect choice.
Will give plenty of good carbohydrates, just like white rice but brown rice has the added benefits of more nutrient.

3. FRUITS LIKE BANANA, BERRIES, PINEAPPLE & KIWI

Image result for fruits like pineapple banana kiwi berries

4. DRIED FRUITS AND NUTS

5. YOLK EGG

Image result for benefits of yolk egg for muscle

Contains over 70 calories along with all the vitamins and minerals..
Provide protein for build muscle.

So, that's all for today topic. I hope you guys get used to it in daily before and after workout and discipline for maintain it. Stay focus for your goals and good result are waiting. Good luck !!!