Foods to Eat Before and After The Gym

Updated: Aug 15


‍To help you reach your goals faster, it’s important to know what foods will help you reach them. Eating the right foods and snacks before or after the gym can have a big impact on your performance, so we’ve compiled a list of the best foods to eat before and after the gym. These post-workout eats will keep you energized, build your muscles and reduce recovery time – all of which are essential if you want to see results. After working out strenuously for a period of time, your body releases cortisol into your bloodstream in order to repair damaged muscles and stimulate protein synthesis. This is great when it happens naturally as part of the healing process but if it remains elevated for too long, chronic inflammation will occur instead. Luckily, there are many ways to bring down cortisol levels naturally without relying on prescription drugs or invasive procedures such as surgery or blood transfusions – read on for more info!

What is cortisol?

Cortisol is a hormone produced by the adrenal glands and plays an important role in the body’s response to stress. While cortisol is needed for short-term stress, prolonged high levels can lead to problems like increased belly fat, a weakened immune system and increased risks of type 2 diabetes, heart disease and certain cancers.

If you’re feeling anxious or stressed, cortisol levels are likely to be elevated. To give you an idea of what cortisol levels look like, you can think of the hormone as the “fight or flight” response.

When cortisol levels are too high, you feel stressed and start to crave sugary foods that raise insulin levels as a means of calming your nerves. When cortisol levels are low, on the other hand, you feel calm and start to crave healthy foods that promote fat breakdown and protein synthesis.


 


 

How to reduce cortisol after working out


The best way to reduce cortisol levels after working out is to eat something that’s going to slow down the insulin rush that happens after strenuous exercise. These best foods to eat after working out will help keep your insulin levels down and promote muscle recovery.

Post-workout protein - Protein is essential for muscle repair and growth, but it also keeps insulin levels low, so it’s important to consume it right after your workout. There are two types of protein you want to consume right after working out:

Whey protein - This type of protein is quickly absorbed by the body, which is great for muscle repair, but it’s also going to raise insulin levels. Whey protein has a short shelf life so it’s best to consume it within 30 minutes of working out. This type of protein is quickly absorbed by the body, which is great for muscle repair, but it’s also going to raise insulin levels. Whey protein has a short shelf life so it’s best to consume it within 30 minutes of working out.

Casein protein - This type of protein is not only less likely to raise insulin than whey, it’s also more slowly digested, so it can promote fat loss over time. It’s best to consume it shortly after working out.

Foods to eat before working out


There are a lot of reasons people work out. Some people want to stay healthy. Others want to tone up or build muscle. Still others want to lose weight. Whatever their reason, working out can be a great way to stay fit and healthy. It can also give you energy for the day. In addition to that, working out could help you feel better about yourself. That’s why it’s important to eat well before you work out.


Before you start working out, make sure to eat some healthy foods like fruits, vegetables, and whole grains. You should also try to get in some protein before you start working out. This will help keep your muscles fueled while you work out. Lastly, drink plenty of water before you start exercising so that your body has enough fluid on board. Some Foods are but not limited to :


Flaxseed - This healthy seed is packed full of essential fatty acids, vitamins, fiber and minerals that promote muscle growth and recovery. You can consume it in an oil-based salad dressing, add it to smoothies or use it to wrap fish and other proteins before cooking. You can add this to your oats, your peanut butter sandwiches or even pancakes. >>>> Read more on Flaxseed here

Blueberries - This vitamin-rich berry is high in antioxidants and brain-boosting vitamin C which helps lower cortisol levels and promote muscle growth. You can consume it in a smoothie, add it to oatmeal or eat it alone as a snack.

Spinach - This vitamin-rich green is packed full of vitamins and minerals that promote muscle growth and recovery, including Vitamins A and C, B complex vitamins and minerals that improve energy levels and prevent fatigue. You can consume it in a smoothie, add it to soups or salad or eat it alone as a snack. -

Omega-3 fatty acids - This healthy fat is essential for muscle growth and recovery, promoting anti-inflammatory effects and reducing muscle soreness. You can consume it in a fish-based salad dressing, add it to smoothies or eat it as an olive oil-based chip. >>>>Read More on Omega 3 Here

Foods to eat after working out


After a workout, it’s important to replenish your body with the nutrients it needs to rebuild and repair. Ideally, you should eat a protein-rich meal within 20 minutes of finishing up so that your muscles can begin to repair themselves. The best foods for this include chicken, fish, eggs, lean beef, and beans.



Salmon - This fish is packed full of vitamins and minerals that promote muscle growth, including protein, B vitamins and minerals that are essential for muscle repair. You can consume it as a fresh or canned salmon sandwich or add it to baked salmon or salmon pasta.

Eggs - This protein-packed food is easily digested, promotes muscle growth and is low in fat, which makes it an ideal post-workout snack. You can consume it as an egg sandwich on a toasted English muffin or scramble up an egg-white omelet and add tomato and peppers.

Fresh fruits and vegetables – this will help you retain more potassium and less sodium, which will help you feel more energetic and satisfied. Especially green leafy ones.

Oats- They are high in fiber which helps keep you full for longer. You can also add them to smoothies or porridge.

Nuts - They are high in protein and healthy fats. They can be added to smoothies or porridge too.

Conclusion


When it comes to post-workout recovery, the quality of food you eat can make all the difference. The right foods after a workout can help reduce recovery time, keep your muscles fueled and prevent soreness. Hopefully, these foods will help you reach your goals faster!


Now that you know some of the best foods to eat before and after working out, you should plan ahead and make them a part of your daily routine. This way, you’ll get in the most out of your workouts while also promoting muscle growth and reducing muscle soreness. The best part? You’ll have more time for those important things in your life, like catching up on sleep or spending time with your loved ones.

 


 

Disclaimer: Body Health Outlet nor the author of this blog own the product reviewed above. Nor should the contents of this blog be construed as medical advice. Always consult your physician before making changes in your diet plan. This blog should be used for informational purposes only.

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