Also, other actions, like getting enough sleep and doing active recovery moves, can help your muscles after a workout. American Council on Exercise ACE. What causes muscle soreness and how is it best relieved? National Academy of Sports Medicine.

Nutrition for muscle repair and recovery. Ferdaus MJ, Chukwu-Munsen E, Foguel A, da Silva RC. Taro roots: an underexploited root crop. Waseem M, Akhtar S, Manzoor MF, et al.

Nutritional characterization and food value addition properties of dehydrated spinach powder. Food Sci Nutr. Mason SA, Trewin AJ, Parker L, Wadley GD.

Antioxidant supplements and endurance exercise: Current evidence and mechanistic insights. Redox Biol. Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J.

Bioactive compounds and antioxidant activity in different types of berries. Int J Mol Sci. Kulczyński B, Kobus-Cisowska J, Taczanowski M, Kmiecik D, Gramza-Michałowska A. The chemical composition and nutritional value of chia seeds—current state of knowledge.

da Silva W, Machado ÁS, Souza MA, Mello-Carpes PB, Carpes FP. Effect of green tea extract supplementation on exercise-induced delayed onset muscle soreness and muscular damage. Physiol Behav. Banana nutrition facts: get your potassium today! Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A.

Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials. Eur J Clin Nutr. Zeng Z, Jendricke P, Centner C, Storck H, Gollhofer A, König D.

Acute effects of oatmeal on exercise-induced reactive oxygen species production following high-intensity interval training in women: a randomized controlled trial. Antioxidants Basel. Department of Agriculture FoodData Central.

Cereals, oats, instant, fortified, plain, prepared with water boiling water added or microwaved. Zong G, Gao A, Hu FB, Sun Q. Whole grain intake and mortality from all causes, cardiovascular disease, and cancer: a meta-analysis of prospective cohort studies.

Mohd Daud SM, Mohd Sukri N, et al. Pure juice supplementation: its effect on muscle recovery and sports performance. American Council on Exercise. The worst foods to eat after a workout.

Exploring the science of recovery. Use limited data to select advertising. But if you're exercising at a high intensity for long periods of time, a sports drink may be a better option.

Eating adequately post-workout is important to achieve your fitness goals, whether that's making changes to your physique , getting stronger, being happier or something else.

Cutting back on foods or calories is rarely helpful, contrary to popular advice. In reality, if you're eating enough, getting plenty of nutrition and exercising, you'll achieve better results. Meal Delivery. Dieting Program Guides. Vitamin and Supplement Guides.

Wellness Nutrition. What To Eat Post-Workout, According to Trainers Find out what to eat after you exercise, and how important it really is. Giselle Castro-Sloboda Fitness and Nutrition Writer. On my spare time I enjoy cooking new recipes, going for a scenic run, hitting the weight room, or binge-watching many TV shows at once.

I am a former personal trainer and still enjoy learning and brushing up on my training knowledge from time to time. I've had my wellness and lifestyle content published in various online publications such as: Women's Health, Shape, Healthline, Popsugar and more. Expertise Fitness and Wellness.

See full bio. Giselle Castro-Sloboda. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Nutrition Guides Meal Delivery. Best Meal Kit Delivery Service Best Healthy Meal Delivery Service Best Cheap Meal Delivery Service Hungryroot Review EveryPlate Review Best Plant-Based Meal Delivery Service Best Keto Meal Delivery Best Grocery Delivery Service Fresh N Lean Review Blue Apron vs.

Hello Fresh. Best Weight Loss Programs Optavia Diet Review Noom Diet Review Nutrisystem Diet Review Weight Watchers Diet Review Noom vs. They're one of nature's most perfect proteins. One large whole egg has seven grams of protein, plus a whole host of other vital nutrients, including vitamins and minerals.

You don't have to eat the yolks to build muscle, but just know that those yolks contain many of those essential good-for-you nutrients. Yogurt and cottage cheese get a lot of attention, but don't forget this dairy product either. The fish does it all.

Credit its high levels of omega-3 fatty acids, which research shows can help your heart, but may also pull double duty when it comes to exercise recovery. Over the past several years, Greek yogurt has gained all the attention while poor cottage cheese has fallen by the wayside.

While both are great, cottage cheese actually has more protein gram for gram, as well as just under 3 grams of leucine per 1 cup.

Sorry, keto fans. When it comes to post-workout recovery, carbs are indeed your friend. Don't worry, the carbs you eat after training are more likely to be used as energy than stored as fat, Sumbal says. For the same reasons as above, carbs help fuel working muscles.

Quality carbs like those found in whole-grain bread go a long way in helping to replenish your muscles. Don't overthink it. Beef, bison, turkey, salmon—whichever form you chose to consume it, jerky is dehydrated protein.

So unless the jerky manufacturer decides to coat their product in a sugary glaze, it's often a high-protein, little-to-no carb snack. The post workout chocolate milk craze is not a myth.

According to a study published in the European Journal of Sport Science, chocolate milk has everything you need to properly recover from an intense workout: carbs, proteins, fats, water, and electrolytes.

Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg

Discounted post-workout recovery meals - 20 Muscle Building Post-Workout Meal Ideas · 1. Cajun Chicken Jambalaya · 2. Turkey Bolognese · 3. Creamy Cajun Chicken Pasta · 4. Sweet Potato Stovies · 5 Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg

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Calories: Protein: 51g Fat: 6g Carbs: 39g. Meal 2: Beef and Squash with Marinara How to: For those looking to satisfy that deep, aching post-workout hunger, this one is for you.

Calories: Protein: 70g Fat: 18g Carbs: 38g. Calories: Protein: 41g Fat: 13g Carbs: 24g. Meal 4: High-Protein Oats On-the-Go How to: Add ½ cup of rolled oats, scoops of your favorite whey protein powder we suggest vanilla , ½ cup of frozen or dried fruit, and slivered almonds. Calories: Protein: 31g Fat: Meal 5: Egg Scramble How to: Scramble four whole eggs with two added egg whites.

Calories: Protein: 37g Fat: 23g Carbs: 29g. Meal 6: Chicken and Sweet Potato Hash How to: Grab a large chicken breast about 8oz that is already cooked and dice it up and throw it in a pan with olive oil.

Calories: Protein: 51g Fat: 5g Carbs: 30g. Topics: Build Muscle Diet Healthy Foods Meal Plans Recovery. Written by Justin Grinnell.

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Fish, beef, and eggs are other good sources of CoQ10, which provides energy for your muscles. To decrease your CK levels, take a multi-nutrient supplement containing branched chain amino acids, taurine, anti-inflammatory plant extracts, and B vitamins for 4 weeks. To repair muscle damage, your body needs protein, which is made up of amino acids, the building blocks for your muscles.

The other thing your body needs to do after a workout is to replenish energy stores. Because a lack of oxygen could cost you a race or an event, or make you feel overly fatigued after a workout, using carbohydrates as one of your primary sources of energy is a good nutritional bet.

So, why do you specifically need to eat carbohydrates after a workout? A post-workout meal or snack that is high in carbohydrates provides this essential fuel and gives your muscles time to build.

Without that carbohydrate boost, your body will convert fat, followed by protein from the muscle tissues, to usable energy, which means that your recovery will take even longer. The lesson here is that carbohydrates are good for you!

Some athletes and many people are afraid of fat, but cutting it out of your diet completely can actually hinder athletic performance.

Fat helps provide fuel for the body. If your workouts typically last more than an hour, the body uses fats for energy after your glucose supply has been depleted. However, you should keep in mind that some fats are more beneficial to recovery than others.

Saturated and trans fats can be detrimental to your overall health, but essential fatty acids found in fish and certain types of oils play a critical role in muscle recovery by helping to regulate oxygen, hormone restoration, cardiovascular health, and immune system integrity.

How soon you eat after a workout definitely matters! For fastest recovery, eat within an hour of finishing your workout. So, are there any specific foods that are the best for recovery? It really depends on your taste preferences!

Here are some ideas for healthy protein carbohydrate, and fat, combinations to munch on after a workout:. Many athletes rely on protein and nutrition bars for their post-workout fuel. While their various health claims sound impressive, make sure to read the label before you buy.

Supplements can contribute to an excessive intake of certain nutrients, which can sometimes result in intestinal discomfort. Many nutritional shakes and bars are also high in calories and sugar, which can subvert any weight-loss goals that you might have.

By consuming whole foods, you will be avoiding the processing and additives that are commonly found in post-workout supplements. There is no need for exotic ingredients or complicated recipes — regular food works fine! Just remember to make carbs the focus of your pre-workout meal and consume fast-acting carbs and even liquids if your workout starts in an hour or less.

Post-workout, combine protein with carbs to enhance recovery. The window of opportunity for post-training refeeding is far wider than most people realize. Eating within a couple of hours of your workout will suffice. CHALLENGE TRAINING TRAINING RUNNING NUTRITION OPERATOR BUNDLE BLOG Articles Free Workouts ABOUT US Our Story Testimonials FAQ's Contact Us Navigation.

Newsletter 0. CHALLENGE TRAINING TRAINING RUNNING NUTRITION OPERATOR BUNDLE BLOG Articles Free Workouts ABOUT US Our Story Testimonials FAQ's Contact Us. Home FITNESS ARTICLES 8 Best Meals to Eat Pre- and Post-Workout. May 30, Tags Nutrition. Facebook Pinterest Twitter E-mail.

Pre-Training Nutrition Basics Your body uses two primary fuel sources — body fat and glycogen. Pre-workout meals Overnight oats This pre-workout meal is packed with slow-releasing carbs and also contains a decent amount of protein. Put in the fridge for at least three hours or overnight.

Add a little extra milk if required, stir, and eat straight from the jar. Ingredients: 2 slices of bread of your choice, e. Chop the banana into pieces and spread over the peanut butter. Drizzle the toast with honey. Dust with ground cinnamon.

Yogurt and cereal protein pot This pre-workout snack is ready in minutes and makes a great on-the-go breakfast. Ingredients: 1 cup of plain low-fat yogurt ½ scoop of vanilla protein powder ½ cup of breakfast cereal, e.

In a sealable container, add a little of each ingredient to create layers. Sports drink, energy bar, or energy gel If your workout starts within an hour or less, your pre-workout meal needs to be smaller, lighter, and easier to digest. Post-workout meals Pasta with chicken, pesto, and peas This simple meal takes about 15 minutes to prepare, and even the most untalented chef should be able to put it together!

Ingredients: grams of diced skinless chicken breast 1 tablespoon of olive oil 75 grams of uncooked pasta ½ cup of frozen peas ¼ cup of pesto Method: Heat a pan of water and cook your pasta.

This usually takes minutes. Meanwhile, lightly fry the chicken in a pan with some olive oil. Once the chicken is browned, add the peas and cook for about ten minutes. Drain the pasta and add it to the chicken and peas.

Stir in the pesto and combine thoroughly. Serve with a green salad for extra health points. Ingredients: ripe bananas 1 ½ cups of dairy or non-dairy milk 1 tablespoon of natural peanut butter or peanut butter powder 1 scoop of protein powder — chocolate, vanilla, or banana work best.

Method: Put the milk in the blender and then chop and add the banana. Blitz for seconds. Next, add the peanut butter and protein powder. Blitz again for seconds until smooth.

Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Post-Workout Recipes for Optimal Recovery Chef and nutrition coach Maria Hines shares valuable tips for refueling after a workout and provides: Discounted post-workout recovery meals

Tech Angle post-workiut icon An icon in the shape of an angle pointing down. Savings on international pantry staples Free pet training samples important part Duscounted planning Sale on toddler snacks and finger foods meals so that you have redovery strategy in place post-workour know what you are going to eat and drink as soon as your workout is complete. Even better, instead of eating a solid meal, you should ingest liquids. Sweet potatoes are the perfect bodybuilder carb that slowly digests to keep your energy levels high and insulin spike just enough to feed the muscles but not the fat stores. Featured Articles.	Exercise causes your body to lose fluids and important vitamins and minerals, especially if you sweat a lot. Consider blending it into your post-workout smoothie or scrambling it in with some eggs if you're looking for ways to add spinach to your post-workout meal. Leftovers : What you cooked the night before is calling your name and ready to refuel that body. Table of Contents. The key to successful pre- and post-exercise nutrition is discovering what works best for you. Note that endurance training will need more carbohydrates than protein in a day, while resistance training will need more protein. American College of Sports Medicine.	Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg	These 10 post-workout meals and snacks can help maximize recovery by refueling muscles and kickstarting recovery Post-Workout Recipes for Optimal Recovery Chef and nutrition coach Maria Hines shares valuable tips for refueling after a workout and provides Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg	chia seed pudding. · crackers. · fruit (berries, apple, bananas, etc.) · oatmeal. · quinoa. · rice cakes. · sweet potatoes. · whole grain bread Missing 20 Muscle Building Post-Workout Meal Ideas · 1. Cajun Chicken Jambalaya · 2. Turkey Bolognese · 3. Creamy Cajun Chicken Pasta · 4. Sweet Potato Stovies · 5
Even if you aren't Freebie sample offers them for recovery, DDiscounted also offer post-wirkout ton of nutrients, including:. How to: For Free pet training samples looking to satisfy that deep, aching post-workout hunger, this one is for you. Toss on salad greens and sprinkle with balsamic for a well-balanced meal. Power smoothie : Blend your favorite fruit with non-fat Greek yogurt or favorite tolerated dairy, some water, and ice. Post-Workout Nutrition.	Calories: Protein: 41g Fat: 13g Carbs: 24g. Chef Dom Ruggiero shows you how to leave the junk food on the sidelines. How to add it to your plate: Wrap several scoops of heated black beans into a tortilla with carb-rich brown rice. If you are focusing on fat loss then opt for semi-skimmed or skimmed milk for reduced calories. Otherwise whole milk is recommended for enhanced nutrient availability as the fat promotes the absorption and transport of fat-soluble vitamins and minerals. Most of the research and studies suggest that massage therapy helps to reduce DOMS and improve muscle performance.	Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg	Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Get on the road to recovery with these six recipes. · Meal 1: Protein Pancakes · Meal 2: Beef and Squash with Marinara · Meal 3: Tuna and Crackers · Meal 4: High- Best snacks for post-workout nutrition: · Chocolate milk · Cottage cheese and fruit · Protein bar and banana · Chicken wrap · Greek yoghurt with	Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg
Meale juice supplementation: its effect Budget-friendly grocery stock muscle recovery and recocery performance. Discounted post-workout recovery meals optimal post-exercise muscle Free pet training samples meaks in physically active adults through whole food consumption. There is a debate over whether carbohydrates are absolutely necessary after a workout, and whether you benefit from them will depend on your training, its intensity and when you last ate. A simple rule of thumb is around 0. To replace lost muscle and replenish liver glycogen, carbohydrates are required food for muscle recovery. Taro roots: an underexploited root crop.	Gear, Supplements, and Apps. Use profiles to select personalised content. A naturally-occurring amino acid found mostly in meat and dairy products, L-carnitine is important for energy production. The goal of post workout nutrition is to eat adequate macronutrients before, during—and especially after—exercise. The perks: These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. For instance, if you perform intense weight resistance workouts to increase muscle size, you may want to consume 20 to 30 grams of lean protein and 30 to 40 grams of nutritious carbohydrates as close to your post-workout as possible.	Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg	Missing Post-Workout Recipes for Optimal Recovery Chef and nutrition coach Maria Hines shares valuable tips for refueling after a workout and provides Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7	7 examples of post-workout meals to aid with recovery · Protein shake and banana · Oatmeal with yogurt and berries · Chicken burrito with salad and These 10 post-workout meals and snacks can help maximize recovery by refueling muscles and kickstarting recovery 5 healthy, satisfying foods to eat after a workout that will give your muscles the best chance to recover · 1. Fish or chicken · 2. Quinoa · 3

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Discounted post-workout recovery meals - 20 Muscle Building Post-Workout Meal Ideas · 1. Cajun Chicken Jambalaya · 2. Turkey Bolognese · 3. Creamy Cajun Chicken Pasta · 4. Sweet Potato Stovies · 5 Best Foods for Muscle Recovery · 1. Taro Root · 2. Spinach · 3. Blueberries or Raspberries · 4. Chia Seeds · 5. Green Tea Extract · 6. Bananas · 7 Post-Workout Recovery: Best Muscle Repair and Recovery Foods · Milk · My top 3 recommended flavoured milk recovery drinks: · Potatoes · Liver · Oily Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. · Egg

The amount you need is not huge either. A simple rule of thumb is around 0. Should you include fats in your post-workout meal? While fat may slow down digestion, there is no evidence that this hinders post-workout recovery.

In fact, some studies suggest that whole milk is more beneficial than skimmed milk after training. Numerous studies have shown that protein synthesis is elevated for at least 24 hours after a workout and may be longer.

That said, there is some evidence that taking protein within the first hour after exercise may lead to improved strength and recovery.

This is likely to be because it helps lower the catabolic effect of the stress hormone, cortisol. The importance of timing will also depend on when you last ate before your workout. But if you ate within a few hours of starting your workout, timing is less important. There is much hype around post-workout drinks and supplements, and while not essential, they can be beneficial.

Certain nutrients have been shown to improve lean muscle mass, decrease muscle damage, speed up recovery and reduce delayed onset muscle soreness DOMS.

Creatine supports muscle mass and strength, and research suggests taking it after working out is most effective. Your body can produce creatine naturally but it can also absorb and store creatine found in meat, eggs and fish.

Research shows creatine monohydrate also helps reduce muscle damage and soreness, increases the amount of glycogen your muscle can store and helps preserve lean muscle mass while restricting calories. Try… CreGAAtine. A naturally-occurring amino acid found mostly in meat and dairy products, L-carnitine is important for energy production.

Research shows supplementation can reduce exercise-induced muscle soreness, plus improve muscle repair and recovery. Aim for around g.

Try… myvitamins L-Carnitine Amino Acid. Ashwagandha has been used for hundreds of years in ayurvedic medicine and is known for its ability to help the body adapt to stress.

It has been shown to improve recovery, lower cortisol and improve sleep quality. Try… Raw Sport Adrenal Stress Formula Recover. Highly processed foods with minimal nutritional quality, such as processed sandwich meats, baked goods, low fibre carbohydrate foods like white bread, vegetable oil containing foods like mayonnaise.

All of these foods are pro-inflammatory causing excessive damage to the muscles. Consuming too many of these and not enough natural foods providing essential vitamins, minerals, fibre, and high-quality proteins creates an imbalance in supporting muscle recovery. Also Learn about Food That Gives You Energy and Stamina.

Here are some scientifically proven ways to promote muscle recovery:. Research shows the lack of sleep can hinder your performance and muscle recovery.

Compression therapy may help to improve the strength of the treated muscles. It also helps to boost muscle recovery after the exercise. It ultimately helps to decrease DOMS, reduce inflammation and muscle recovery. It helps to improve exercise performance and also helps to reduce post-exercise pain.

Most of the research and studies suggest that massage therapy helps to reduce DOMS and improve muscle performance. Also learn about what to eat before a 10k race. Including the right foods in your post-workout routine can significantly enhance muscle recovery for athletes.

These top muscle recovery foods help repair muscle damage, reduce inflammation, and replenish energy stores by providing essential nutrients, antioxidants, and anti-inflammatory properties.

The choices are diverse and delicious, from protein-rich options like lean meats and legumes to nutrient-dense fruits, vegetables, and whole grains. Proper nutrition is vital to optimizing athletic performance and achieving your fitness goals.

So, fuel your body with these muscle recovery foods to ensure a speedy and effective post-workout recovery, enabling you to perform at your best and excel in your athletic pursuits.

If you are looking for consultation on nutrition, you can contact us today! Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Chat with Danny to learn how you can improve your nutrition to take your performance to the next level!

Skip to content. Sign up to my email list. Your body stores glycogen in your muscles and your liver, but liver glycogen is used mainly by your brain. The glycogen stores are quite limited, and you only have enough to fuel a couple of hours of intense exercise.

Glycogen depletion can bring your workout to a crashing halt. The aim of a pre-training meal or snack is to maximize your glycogen stores.

Because of this, the main component of your pre-workout meals should be carbohydrates. However, the type of carb depends on when you plan on eating and training.

If your workout is several hours away, your pre-workout meal should consist of plenty of carbs plus moderate amounts of protein and fats.

The carbs will provide energy, while the protein will help reduce muscle catabolism or breakdown. The fat is essential for protein digestion and the transportation of fat-soluble vitamins. This meal should be big enough to be satisfying but not so big that you feel bloated for your workout.

The last thing you want is for your pre-workout meal to make you feel sick! Protein and carbs are not a good idea because they interfere with glycogen synthesis and delay gastric emptying. Instead, you need to focus on very easy-to-digest carbs. Even better, instead of eating a solid meal, you should ingest liquids.

Both these scenarios will ensure you have more than enough glucose to power you through your workout. The aim of the post-training meal is to replace depleted glycogen and provide your body with the protein it needs for muscle repair and growth.

A well-formulated post-training meal will enhance recovery, so you are ready to train again sooner. Not eating during this time meant you risked undermining your recovery. However, recent studies suggest that the post-exercise window is more of a double-wide garage door, and you have several hours to eat to optimize recovery.

This belt-and-braces approach to post-training nutrition ensures you have all your bases covered. Provided you focus on carbs for your pre-workout meal and consume carbs plus protein post-training, you are good to go. That said, here are four pre- and four post-workout meals to try.

Feel free to adapt them to suit your tastes and needs. Adjust the quantities based on your needs and goals, i. This pre-workout meal is packed with slow-releasing carbs and also contains a decent amount of protein.

As an added benefit, you can make it well in advance and eat it wherever and whenever you want. It tastes pretty good, too! However, the fat from the peanut butter means this meal should be consumed a couple of hours before training.

Not a fan of toast? No problem; you can also make this recipe as an easy-to-eat sandwich. This pre-workout snack is ready in minutes and makes a great on-the-go breakfast.

You can modify it in many ways to create your own unique formulation. If your workout starts within an hour or less, your pre-workout meal needs to be smaller, lighter, and easier to digest. A ripe banana will suffice, but if you want an alternative, you can try a readymade sports drink, energy bar, or energy gel.

These types of products contain plenty of glucose, which is what your body needs during your workout. Some also provide a hefty dose of caffeine, which can further increase your energy for training. This simple meal takes about 15 minutes to prepare, and even the most untalented chef should be able to put it together!