Gym session lasts for more than 1 hour? Include these foods for best results

gym food

We become what we eat – hence, when we rush to work out early in the morning, we are often empty stomach. Also, when we actually finish our session, we really do not know what to eat to complement the burnout. However, bursting the bubble – these do not help in either building muscles or helping in shedding weight.

Now, as per experts, quality carbohydrates are extremely important before workout, while lean proteins should be in the diet after a workout session. Before you start lifting weights, eat carbohydrates, but not too much. Hence, we suggest you munch on an apple, almonds, walnuts or a banana.

As per Nancy Cohen, who is a professor specialising in nutrition, one should consume four grams of carbohydrates per 2.2 pounds of body weight if you are planning to exercise for longer than an hour. Also, one should ideally eat about an hour to four hours before hitting the gym as this works out perfectly for your exercise.

“By eating carbohydrate-rich foods that are low in fat and low or moderate in protein, you can make sure you have enough muscle glycogen as fuel for your physical activity. This might include low-fat granola bars, fig bars, a peanut butter and jelly sandwich, banana, yoghurt, pasta or other high-carbohydrate foods,” Cohen said.

Another way in which one can add to the gym sessions is by keeping the body hydrated as one loses a lot of water during a workout session. “Sufficient fluids are also important. In general, you can consume five to ten millilitres of water per kilogram of body weight in the two to four hours before a workout,” she further added.

Hence, nutritionists suggest adding eggs, cereal and milk, toast with peanut butter, or fruit, and yoghurt before a morning workout for best results. “Depending on the sport and the comfort of the individual, a range of foods or beverages could be useful here,” Cohen informed.


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