When exercising, it is a must to ensure proper nutrition before and after the workout and this is done through pre & post workout meals. These meals are needed because of the toll that a workout takes on the body. However, the activity does keep the body healthy. It is the pre workout meal that is going to provide the body with the fuel it needs and the post workout meal that will give the body the nutrients it needs to heal.
[I:http://www.naturmeds.info/wp-content/uploads/2010/12/NikkiAtherton39.jpg]Although there are a variety of supplements that can be used, it is food that is going to provide the nutrients. This is also a cost-effective option because supplements can be quite expensive. And, technically, supplements are to “supplement” meals and not replace them.
In regards to the pre workout meal, the sustainability and energy needed during the actual exercise is going to be provided. The food that is eaten should be a good source of carbohydrates (carbs) and protein. Protein shakes can be a great source of carbs and protein, but do not completely rule out the food.
In addition to a protein shake, it is good to have something such as oatmeal, which contains low glycemic carbohydrates with various other nutrients. Barley has even lower glycemic carbs. Add a banana on to this for more healthy carbs and nutrients for the muscles. Bananas are recommended in preventing muscle cramps and the shake and meal combination gives a good mixture of both complex and simple carbs. Drinking approximately 10 ounces of water is also very important.
There are some people who may choose not to use the above combination. Instead of oatmeal, a peanut butter and jelly sandwich may be the choice. What works well for one person may not work well for another. Then there are those that can eat different food combinations before working out in order to have variety. As long as there is a mixture of simple and complex carbs, protein, and proper daily nutrition, the results should be satisfactory.
Once the workout is complete, the muscles are in need of repair. Small tears form in the muscles during exercise, especially weight lifting. This is why they need to be replenished quickly, so it is best to eat as soon as possible and protein is a great place to start.
The ideal post workout meal is a banana, a teaspoon of peanut butter, a teaspoon of honey, 12 ounces of milk, and whey protein. Every person may find their own food combination as long as protein, potassium, and calcium are a part of that meal. The muscles have been damaged, but they are still warmed up and ready to absorb nutrients.[I:http://www.naturmeds.info/wp-content/uploads/2010/12/NikkiAtherton40.jpg]
So it is a must to have pre & post workout meals so that the muscles can accept exercise and so they can reap the rewards of it afterwards. One reason why some individuals who lift weights do not seem to build a lot of muscle is because they are missing the pre & post workout meals that aid in the development of those muscles. The frequency of their lifting is not reflected in their muscle growth.
Your pre workout meal helps to ensure that you have good food energy without sleepiness that can come from too much food. The post workout meal, food is meant to replenish energy stores that have been depleted during the exercise.