If you’re trying to get in shape, you’ve probably racked your brain for ways to boost your performance at the gym. No one wants to spend their time working out only to see minimal gains.
Before you entirely switch up your routine, or vow to spend even more time at the gym, have you thought about how your pre-workout meal or post-workout snack could be affecting your workout performance?
The food we eat has a huge impact on our physical fitness.
It’s almost impossible to meet your long-term goals at the gym if you’re not eating properly.
Today, we’re going to talk about how you can change your eating habits to ensure maximum performance at the gym.
How Food Fuels Your Workout
Many people assume that ‘change your eating habits’ is code for ‘eat less’. If you’re trying to lose weight, you do want to be eating fewer calories than you’re burning. However, the truth is the type of food you’re eating matters a lot more than how much you eat.
If you’re consistently eating food that’s low in carbs, fat, and protein, your body won’t have enough energy to get through your workout.
In fact, you’ll feel sluggish and won’t have enough strength to push your body where it needs to go. A poor diet also inhibits anabolic response, which is responsible for your muscle growth.
The Best Pre and Post-Workout Meals
Instead of limiting calories or choosing easy foods that don’t contain any essential nutrients, fuel your body with a great pre-workout meal or snack. Then, finish strong by eating well again after you’re done working out.
Pre-Workout Meal Ideas
Eating a meal rich in complex carbohydrates, protein, and fat has been proven to boost performance, giving you more energy to work out longer or at a higher level of intensity. If you’re doing an intense workout, you should try and get this meal in at least 2-3 hours before you hit the gym.
Some great pre-workout meal ideas include:
Turkey sandwich on whole-grain bread with crudités.
Omelet with veggies, with a side of brown rice or whole-grain toast and fruit.
If you run out of time, you can eat 45-60 minutes pre-workout, but make sure it’s a lighter meal like a protein shake or a Greek yogurt parfait with fruit.
What to Eat and Drink During Exercise
If you’re doing a longer training session, eating a quick snack mid-workout is a great way to keep your energy going. Just be careful not to eat too much, or you may feel sluggish and low-energy.
According to nutritionists, good mid-workout snacks include low-fat yogurt, a banana, or a protein smoothie. Also, make sure you’re staying hydrated by drinking water frequently throughout your workout.
What to Eat After a Workout
After a workout, the goal is to refuel your body. Do this by drinking lots of water, and re-upping your carbohydrates and protein to ensure that your muscles have enough energy to recover.
Some great post-workout meals and snacks include:
Lean protein on a bed of brown rice with a side of roasted veggies
Peanut butter sandwich on whole-grain bread
Chickpea stew with brown rice
A Custom Meal Plan Helps You Achieve Your Fitness Goals
If you want to ensure that you’re giving your body exactly the right amount of fuel, you should make a meal plan. This gives you the security of knowing what you’ll eat before and after each workout. You won’t need to struggle to come up with ideas of what to cook or run around trying to find a healthy snack when you’re crunched for time.
You can customize your meal plan to include all of your favourite (healthy) foods. By planning it out in advance, you can ensure your plan meets all of your weight loss and muscle gain goals.
Let HouseFit Help With Your Custom Meal Plan
A custom meal plan is a great resource for someone who is serious about achieving their fitness goals. However, figuring out what the meal plan should look like does require the help of a nutritionist or fitness expert.
At HouseFit, all of our personal trainers are fully trained and equipped to handle every aspect of your fitness journey- including the food that you eat before and after workouts. We can make you customized, easy to follow meal plans that can take out all the guesswork.
Instead of struggling on your own, you’ll get a clear recommendation of exactly what you should be eating to help you gain muscle, or lose weight.
Get in touch with us today to learn more about the custom meal plan we can offer you.