What should you eat before and after the gym to lose weight effectively?

If you do not pay attention to what to eat before and after exercise, it may be difficult for you to achieve the desired effect because you do not pay attention to the diet combined with the exercise.

Gym exercises often require you to have a lot of energy to enhance the training effect. If you don’t pay attention to what to eat before and after the gym, you will easily burn out during your workout or run the risk of losing muscle after a workout.

Let’s find out what to eat before and after the gym to support your training process.

What should you eat before going to the gym?

What should you eat before going to the gym? You need to know how to choose the right foods to enhance work performance.

How to build a meal before the gym

A pre-workout diet will help you boost your energy to avoid feeling nauseous and fatigued from overtraining. This also helps you avoid glycogen depletion during exercise and avoid muscle catabolism…

You should eat 30 minutes to 1.5 hours before exercising to help your body digest food and avoid uncomfortable burping.

If you eat earlier than 2-3 hours before a workout, choose protein-rich foods like meat, fish, eggs, legumes, and high-carb foods like oats, pasta, and sweet potatoes. If you eat 30-60 minutes before exercise, choose an easy-to-digest meal.

The principle of eating before the gym is to choose healthy fats, complex carbohydrates (starch) and protein.

The healthy fats will metabolize very quickly and are easily digested, providing energy to help your muscles work continuously, reducing the feeling of fatigue. Carbohydrates provide your body with energy, while protein will help ensure you don’t lose muscle during your workout.

What should I eat before going to the gym?

What to eat at the gym? Here are the foods you should eat before hitting the gym to speed up your workout to get in shape.

1. What to eat before going to the gym: Banana

You eat 2 bananas before going to the gym to get enough nutrients for an effective workout. In 100g banana contains about 20g carbohydrate (carb), 1.1g protein and 0.4g fat.

2. Oats

Oats are a very rich source of fiber, B vitamins, minerals and antioxidants. It is also a food that contains more protein and healthy fats than many other grains.

The fiber in oats will help you release energy into the bloodstream faster, and the B vitamins help convert carbs into energy more efficiently. In 78g dry oats contain 51g carbs, 13g protein and 5g fat.

3. What to eat before the gym: Greek yogurt – fruit

Greek yogurt combined with fruit will give you a high-quality protein, while the fruit splits quickly so it will serve your workout well. This is also a suitable dish for people who want to lose weight.

In 100g Greek yogurt contains 3g carbs, 5g fat, 9g protein, 4% RDI (*) vitamin A and 10% RDI calcium.

(*) RDI: Reference Daily Intake (daily intake of a nutrient).

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4. Protein milkshake

If you do not have much time to exercise, you can make a protein shake to bring to the gym. You mix 1 bag of unsweetened fresh milk, some favorite fruit and 1 tablespoon of whey protein and puree for 5 minutes to have a glass of protein-fortified milk before exercise.

5. What should I eat before exercising? Brown bread, banana and cinnamon

Brown bread, bananas and cinnamon will provide you with an abundant source of energy for training. Brown bread usually contains 3 or 4 times more fiber than white bread. Fiber can help you feel fuller for longer, tone muscles, and aid in weight loss.

In addition, brown bread with bananas contains many easily digestible carbs to create energy for you faster.

Bananas contain potassium, which will help your muscles work harder to lose weight quickly, and cinnamon powder has the role of stabilizing blood sugar and improving brain function. 6. Fruit smoothies

What to eat before exercise? Fruit smoothies will help you improve your digestive system, strengthen your immune system. You make a favorite fruit smoothie with a little Greek yogurt that will add a source of protein and essential vitamins for your workout session.

7. What to eat before the gym: Red apple and almond butter

One red apple about 182g can contain up to 95g calories, 25g carbs and 4g fiber. To get the most out of apples, eat them whole, as half of the fiber and a lot of apple polyphenols are in the skin.

You can eat apples with almond butter before a workout to add protein to the body, increase satiety and boost energy.

8. Boiled eggs

Boiled eggs are a popular dish chosen by many gym people because of their effect of helping to replenish energy thanks to the rapid supply of protein to the body. Moreover, this is also an easy-to-find, convenient and nutritious food. Before going to the gym, eat 2 boiled eggs to get ready for exercise.

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What should I eat after the gym?

Diet for gym people cannot lack the foods that you need to supplement your body after training.

How to build a meal after gym

Eating after exercise will help replenish glycogen depleted during exercise, and also provide raw materials for protein synthesis. This activity also helps you reduce muscle soreness and restore the body.

The rule to build a meal after gym is that you load a lot of starch so that the body quickly regains insulin and increases glycogen. You also need to eat protein-rich foods so that your body does not lose muscle and drink plenty of water to replenish lost water and electrolytes.

It’s best to eat within 30 minutes of your workout so you don’t lose muscle.

What to eat after gym?

Here are the foods you should add to your body after you’ve finished exercising:

1. Eggs

Eggs are not only a good food source for a pre-workout meal, but also a source of protein to help replenish and strengthen muscles after a workout. This is also a dish that you can combine with many other foods for a more delicious taste.

2. Chicken breast

Chicken breast provides you with a lot of easily digestible protein that is beneficial for muscle recovery. You can steam or roast chicken with green vegetables to provide a meal with a complete source of nutrients.

3. What to eat before and after the gym: Salmon and greens

Salmon contains a tremendous amount of protein along with healthy fats and omega-3s. The nutritional content in salmon will help your body recover muscles and ensure the cardiovascular system is in top shape.

You can also eat green vegetables with salmon to increase the taste of the dish and provide many nutrients for the body.

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4. Sweet potatoes

Sweet potatoes can support your body’s recovery after a workout thanks to its high fiber, potassium, carb, starch, and vitamin content.

5. Chickpeas

Chickpeas can help you replenish your blood sugar levels after a workout. This is considered a superfood because it contains the necessary carbs, protein and fiber for the body.

6. Cereals and milk

Whole grains are a dish that many vegetarians choose when exercising. This is a food that provides you with many sources of protein and carbs. Meanwhile, milk is a food with many health benefits, helping to improve the digestive system and provide a lot of protein for muscle growth.

Some types of milk that you can choose to drink after eating are almond milk, soy milk, cow’s milk, whey protein milk.

7. Sandwich

A slice of peanut butter sandwich provides your body with a lot of protein, carbs and potassium. The amount of protein in a serving of sandwiches will greatly help your muscles.

When you know what to eat before and after the gym, you not only get the benefits of exercise for your physique, but also help improve your skin and stay healthy!