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Ten Essential Tips For Your Pre And Post-Workout Diet

What to eat on the pre and post-workout diet? It is normal if you have asked this question at some point in your life.

The fact is that each person should know their training goals to choose the type of diet and the menu before and after training.

Therefore, it is essential to have professionals’ support to make this decision.

Once you’ve decided what your daily sports plan will be, you can opt for some healthy and affordable suggestions that you’ll find in this article.

After all, you already know that food and sport are fundamental principles of leading a healthy life. To see suggestions and know what to eat before and after training.

What To Eat Pre-Workout?

Refreshing Juices With Vegetables

The nutritionist usually recommends vegetable juices if the intention is to fill yourself with energy.

Opting for a pre-workout green veggie smoothie can be a healthy source to boost your energy. You can mix vegetables with some fruit, such as bananas.

These smoothie or juice choices will pass directly into your bloodstream.

The effects will be much faster than eating solid foods and many combination options. Choose the one you like best.

Suitable Carbohydrates

Many people resist them, and as hard as it may seem to think carbohydrates are not our enemies.

It is obvious that they are not fried foods or saturated fats, but it is worth remembering that there are foods with “good fats.” These foods give us the energy we need to endure all types of training, even the heaviest ones.

Glucose is our most significant energy source, so before starting a physical activity that requires a lot, you are likely to feel better when you eat a serving of fruit (such as apples and bananas) or even approximately 300ml of a smoothie made with them.


Chia seeds are not in fashion for no reason. Chia contains many benefits for our health and is suitable for both diets, that is, pre-post workout diet.

Many people indicate that they are rich in omega 3, proteins, fibers, and calcium. In addition, chia is a hydrophilic food; it absorbs water quickly, so it maintains our hydration levels during training.

Ingestion must occur correctly, and you don’t have to eat a lot of chica at every meal; adding a little bit of the seeds in a few meals is enough.

Chia seeds are just one of the trendy foods full of benefits (like acai, ginger, coconut oil, and some algae).

It can be an excellent choice to familiarize yourself with them and be amazed at the incredible benefits.

Green Cabbage

Cabbage is a perfect complement and has an excellent reputation in the fitness world.

This food is an excellent source of nutrients. It is also low in calories, even though it contains chlorophyll, calcium, and vitamin A and K (essential to improve our defenses and strengthen our bones, as they provide good circulation).

Foods That Prevent Cramps

If you usually get muscle cramps when you run, don’t worry; this is not uncommon.

Foods that are rich in electrolytes (calcium, potassium, and magnesium) can help a lot in preventing cramps. Bread with grains, bananas, yogurt, sweet potatoes, oats, nuts, and wheat germ are some of the foods that contain these nutrients.

A great idea is to combine some of these products with Greek yogurt, for example. Also, add some dried fruits and pieces of banana that are delicious.


Avocado is a fruit of good fats, vitamin b, and magnesium. Not just the guacamole but the grotto vitamins as well. Another great option is adding chunks to a salad that blends perfectly into a pre-post workout diet program.

Green Tea

An excellent alternative for those with a slower metabolism.

Try replacing coffee with green tea in the morning; you will probably be surprised by the positive effects it can have on your body. Ingesting green tea helps the immune system and speeds up the metabolism without affecting it as much as coffee.

What To Eat After Training?

It is not news that a good diet combined with practical training form the perfect duo to achieve changes in our body and health.

Post-workout is also a significant time for our diet.

Post-workout fundamental moment of the pre-post-workout diet.

Everyone has a goal when choosing some training, and depending on each one; we will receive as an indication one type of diet or another.

In the case of post-workout, eating correctly can be the key when we want to properly complement our exercise plan with food because it tries to provide our body with the energy and nutrients it needs after a strain.

In addition, it is after working out that our body loses fluid, minerals, and electrolytes. That’s why it’s essential to restore energy for an effective recovery properly.

Mass Gain = Protein, And Carbs

For those who want to gain muscle mass, the most appropriate thing is to eat foods that are rich in proteins and also have a minimum of simple carbohydrates since, after training, it is necessary to provide the use of amino acids by our body and also stimulate hypertrophy, that is, muscle protein synthesis.

For those who want to gain weight, the best option may be a menu that contains combinations of the type: a glass of milk and a ripe banana, orange juice with a measure of protein powder, oatmeal yogurt, and honey, or even a portion of milk. With three wholegrain crackers and solid meals with combinations of good sources of Protein and carbohydrates, for example, chicken and sweet potatoes.

Weight Loss = Hydration

If our goal is to lose weight and burn fat, the best option is to drink a lot of fluids, worry about hydration, and most of all, wait at least an hour to consume food.

When it comes time to eat, the best thing is to choose combinations and dishes with a low glycemic index, that is, foods that are not digested very quickly; only in this way will we encourage our bodies to continue using fats as a source of energy for longer.

For those who want to lose weight and burn fat, the best options can be an apple with the skin, a portion of low-fat yogurt with fresh fruit, a glass of skimmed milk with oatmeal and without sugar, or even a glass of skimmed milk with a bit of walnut or almonds.


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