Pre- and Post- Workout Fuel for Women
The Best Foods to Eat Before and After Working Out
It is important to fuel the body before and after exercise. However, women are more likely to experience gastrointestinal problems during a workout, particularly while running. This is why it is recommended to avoid fatty proteins and to allow large meals several hours to digest beforehand. Snacks need only up to an hour to digest. After exercise, it is essential to eat foods that recover and replace glycogen in time for your next workout regimen.
I always find that I can work harder and longer when I am not feeling hungry, and I like to eat a small meal or snack afterword to repair muscle and boost post-workout energy.
Pre-workout fuel foods
Yogurt: Fruit yogurt contains carbohydrates that will help fill you up and keep you feeling full during longer workouts. I like to mix fresh strawberries with plain yogurt for a healthy snack.
Eggs: The protein in eggs will fuel your muscles to prepare them for exercise. Eat a couple eggs for breakfast; sometimes I will even snack on a hard boiled egg within an hour of working out.
Fruit: An apple or a banana will fill up your stomach before a workout, without contributing to cramps, and it will help you feel full longer. Bananas are a great choice if you are short on time.
Oatmeal: A small bowl of oatmeal will satisfy your hunger and provide the necessary fuel your body needs before exercising.
Post-workout fuel foods
Whole grains: A piece of toast or a whole wheat bagel is a wholesome way to fuel your body after a workout. Top it with lean proteins, avoiding fatty proteins like cheese and peanut butter, which might make you feel sluggish.
Lean protein: Turkey, chicken and tuna are lean proteins that help repair muscles and replace glycogen. A piece of turkey on whole wheat bread is a delicious post-workout snack.
Potatoes: The carbohydrates will soothe hunger pangs after exercising, while helping to boost your energy for the rest of the day. I like to eat either potatoes or pasta for dinner after an evening workout.
Milk: For a quick nutritional supplement, drink a glass of milk to help replenish your body after a workout.
It is extremely important to drink lots of fluids, especially water, before and after exercise. Water and sports drinks will keep you hydrated during a workout, and water, milk, or orange juice will replenish the body of what it lost in perspiration.
References:
Pre-Workout Fuel
Post-Workout Nutrition
Is it better to eat before or after exercise?
I always find that I can work harder and longer when I am not feeling hungry, and I like to eat a small meal or snack afterword to repair muscle and boost post-workout energy.
Pre-workout fuel foods
Yogurt: Fruit yogurt contains carbohydrates that will help fill you up and keep you feeling full during longer workouts. I like to mix fresh strawberries with plain yogurt for a healthy snack.
Eggs: The protein in eggs will fuel your muscles to prepare them for exercise. Eat a couple eggs for breakfast; sometimes I will even snack on a hard boiled egg within an hour of working out.
Fruit: An apple or a banana will fill up your stomach before a workout, without contributing to cramps, and it will help you feel full longer. Bananas are a great choice if you are short on time.
Oatmeal: A small bowl of oatmeal will satisfy your hunger and provide the necessary fuel your body needs before exercising.
Post-workout fuel foods
Whole grains: A piece of toast or a whole wheat bagel is a wholesome way to fuel your body after a workout. Top it with lean proteins, avoiding fatty proteins like cheese and peanut butter, which might make you feel sluggish.
Lean protein: Turkey, chicken and tuna are lean proteins that help repair muscles and replace glycogen. A piece of turkey on whole wheat bread is a delicious post-workout snack.
Potatoes: The carbohydrates will soothe hunger pangs after exercising, while helping to boost your energy for the rest of the day. I like to eat either potatoes or pasta for dinner after an evening workout.
Milk: For a quick nutritional supplement, drink a glass of milk to help replenish your body after a workout.
It is extremely important to drink lots of fluids, especially water, before and after exercise. Water and sports drinks will keep you hydrated during a workout, and water, milk, or orange juice will replenish the body of what it lost in perspiration.
References:
Pre-Workout Fuel
Post-Workout Nutrition
Is it better to eat before or after exercise?
Published by Tonya Hillukka - Featured Contributor in Lifestyle
Tonya writes about a variety of topics that interest her. Having earned a degree in Interior Design, she is knowledgeable in various aspects of the home improvement industry, including decorating and green l... View profile
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