What Should I Eat Before and After Working Out?
According to a Dietitian, This Is Exactly What You Should Eat Before and After Every Workout
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"The biggest mistake people make is that they add food," Nicole explained. First, she said to be aware of not adding more food, especially after lighter workouts like barre. "I do strongly believe in the recovery nutrition, but all the literature points to if it's a lighter workout, it's not necessarily going to make or break anything."
If you're doing more high-intensity workouts, Nicole said you should consume a combination of a carbohydrate and a protein. "The three big things are replacing any fluid loss (hydration) . . . electrolytes could also play a role in that . . . and [having] any sort of carbohydrate and protein combination."
Nicole recommends eating seven grams of carbohydrates per kilogram of bodyweight and about 0.1 to 0.2 grams of protein per kilogram of bodyweight. If you don't want to do the maths, Nicole said 10 to 15 grams of protein and "some form of carbs" will suffice. Some examples of this: chocolate milk, a bar, carrots and hummus, crackers, yoghurt, or just a well-rounded dinner. According to Nicole, the sooner you replenish your glycogen, glucose, protein, and amino acids, the better, as this will help prevent muscle tissue breakdown and aid in recovery.