What to eat before and after a workout
WHAT you eat before and after a workout can make your exercise session more effective, but the end result can be better if you consume the right foods.
Gisel Harrow, personal trainer at Gymkhana, said when it comes to pre-workout meals, it’s best to go for easily digestible carbohydrates and light beverages such as water and sports drinks, depending on the intensity of the exercise programme.
“These can be eaten an hour before exercise,” Harrow said.
But for a post-workout meal, Harrow said a protein shake consumed within 30 minutes after exercise is ideal, or a meal consisting of protein and carbs.
“The body needs to replenish and start to build and repair and recover from depletion,” she said.
Below, laparoscopic and bariatric surgeon Dr Alfred Dawes explains the efficiency of meals that might be consumed before a workout.
BEFORE:
A slice of toast
“Wheat is a good source of readily available carbohydrates that raises your blood sugar levels quickly, thus giving you the energy you need for an intense workout,” Dr Dawes said.
Fruits
Dr Dawes said fruits provide water and fructose which is a type of sugar that is easily digested and a good source of energy.
Yoghurt
According to Dr Dawes, yoghurt is a light meal that is filling without too many calories, and a good energy source.
Light sandwich
“Sandwiches such as tuna will provide energy plus protein that contributes to your post-recovery nutrition,” Dr Dawes said.
Energy bars
Dr Dawes said that these are usually a good source of glucose and fibre which make you feel full but not bloated and sluggish.
Water or sports drinks
Dr Dawes said you should never exercise without being properly hydrated. “Apart from not performing at your peak, you may suffer from dehydration and cramps when you lose water from the increase in physical activity,” he said.
AFTER:
Grilled chicken
Dr Dawes said grilled chicken is a rich source of protein, and is low-fat.
“You need proteins to repair your muscles and help them to grow,” he said.
Sweet potatoes
Dr Dawes said the complex carbs from sweet potatoes slowly raise your blood sugar levels, which help your muscles and prevent fat storage to an extent. “This allows your body to replace the depleted carbohydrate stores in your muscles. Sugars that raise the sugar levels too fast will be stored as fat if not quickly burned with exercise.”
Fish
“Fish is another excellent source of proteins and essential fish oils,” Dr Dawes said.
Steamed vegetables
Dr Dawes said steamed vegetables are a good source of complex carbs, which contain water and roughage to keep your bowels moving.
Brown rice
“Another rich source of complex carbs that slowly increase your blood sugar levels is brown rice. The vitamins from unpolished brown rice helps your recovery with the repair of muscle cells,” Dr Dawes said.
Salads
According to Dr Dawes, these are good for water, vitamins and minerals to enable cell growth and repair. He added that the roughage helps fight bloating, which makes you feel optimal for your next session.
