Мобильный 1 Add news
March 2010
April 2010
May 2010June 2010July 2010
August 2010
September 2010October 2010
November 2010
December 2010
January 2011
February 2011March 2011April 2011May 2011June 2011July 2011August 2011September 2011October 2011November 2011December 2011January 2012February 2012March 2012April 2012May 2012June 2012July 2012August 2012September 2012October 2012November 2012December 2012January 2013February 2013March 2013April 2013May 2013June 2013July 2013August 2013September 2013October 2013November 2013December 2013January 2014February 2014March 2014April 2014May 2014June 2014July 2014August 2014September 2014October 2014November 2014December 2014January 2015February 2015March 2015April 2015May 2015June 2015July 2015August 2015September 2015October 2015November 2015December 2015January 2016February 2016March 2016April 2016May 2016June 2016July 2016August 2016September 2016October 2016November 2016December 2016January 2017February 2017March 2017April 2017May 2017June 2017July 2017August 2017September 2017October 2017November 2017December 2017January 2018February 2018March 2018April 2018May 2018June 2018July 2018August 2018September 2018October 2018November 2018December 2018January 2019February 2019March 2019April 2019May 2019June 2019July 2019August 2019September 2019October 2019November 2019December 2019January 2020February 2020March 2020April 2020May 2020June 2020July 2020August 2020September 2020October 2020November 2020December 2020January 2021February 2021March 2021April 2021May 2021June 2021July 2021August 2021September 2021October 2021November 2021December 2021January 2022
News Every Day |

What to eat before and after a workout to build muscle and nourish your body

Prices are accurate at the time of publication.

When you buy through our links, Insider may earn an affiliate commission. Learn more.

women making smoothie juice pre-workout
  • If you're starting a new workout routine, eating properly helps you perform and recover better.
  • Eating the right carbs and protein also helps you build muscle better and avoid injuries.
  • Here, sports nutritionists share how to start eating healthier and what to eat before and after a workout.

It's a new year, and while aesthetic-focused resolutions like "Lose 10 pounds" should stay in the early 2000s, we do love a mile marker like January 1 to re-set intentions and habits. If you're looking for a chance to feel more energized, have a stronger immune system, and just feel better, make your intention for 2022 to exercise more and eat healthier. 

And if you've set fitness goals, you need to know how to use your diet to support your muscle gains or fat loss.

However, it's tough to overhaul your diet and your fitness at one time, Joni Boyd, PhD, CSCS, a NASM-certified trainer and associate professor of exercise science and coaching at Winthrop University in Rock Hill, SC told Insider.

So, the first step of setting an intention is whether you want to focus on eating healthier, or whether you want to focus on getting fit. Personally, we think setting fitness goals is a more beneficial route considering not moving enough is tied to several diseases, and research suggests that simply working out may influence your food choices for the better.

If your goal is to build muscle or lose weight, you'll want to make small changes to your diet that support your goal, Boyd explained.

Then, consider where you're starting: If your first step is getting into a consistent exercise routine, you don't need to make any drastic diet changes right away, said Heidi Skolnik, CDN, a sports nutritionist in the Women's Sports Medicine Center at the Hospital for Special Surgery in New York City. Instead, focus on Step One below of how to start eating healthy.

When it's time to ramp up the intensity of your training, pay closer attention to your plate, which is where Steps Two and Three come in about what to eat before and after a workout.

Step 1: How to start eating healthy
woman grocery shopping

Whether your goal for 2022 is to get fit or eat healthier, there are a few basic principles to keep in mind to keep your energy levels up and your body supported with the nutrients it needs.

For starters, avoid super sugary drinks, Boyd says. Sugary drinks make up the majority of a day's calories for most Americans (especially children). That includes sports drinks, some of which can have more than 30 grams of sugar.

Instead, drink more water. Aim for 1 gallon per day, which can help you feel more energized. Motivational water bottles, which may look gimmicky and cheesy, can actually help you reach your daily water goal. And if you don't love plain water, try making spa water with frozen or fresh fruit and herbs.

The bottle keeps you on track to drink enough water throughout the day. There’s also an included straw and a cap to keep everything sealed, as well as a lanyard-like handle around the lid for easy carrying.

This 32-ounce BPA-free water bottle lets you infuse your water with the fruit and herbs of your choice for a tastier sip

As for what to eat, think more about what you should be eating instead of what you shouldn't. Focus on eating more complex carbs (like whole grains), lots of leafy green veggies, and stick to foods in their most natural state

These single-serving oat cups are completely gluten-free and fortified with additional protein and fiber.

Made from real food, you get a 1.4-ounce bar made of ingredients like nuts, dark chocolate, fruits and seeds. Sugars are low but protein is high enough to kick start recovery.  

Imperfect Foods is a service that delivers seasonal, "ugly" fresh fruit and veggies that are more affordable prices thanks to their unsightliness but still highly nutritious.

Step 2: What to eat before a workout
girl drinking smoothie pre-workout

What you eat before a workout determines how much energy you'll have to squat, jump, run, and lift harder.

Determining how to fuel your workouts comes down to the intensity, duration, and the number of times a week you work out, plus the time of day and your hunger levels, Skolnik said.

If you're working out first thing in the morning, consider a snack before. Skolnik added that some people perform better by eating 15 to 25 grams of carbs beforehand, which is equivalent to a half of a banana or a handful of crackers. It allows them to go harder and then breakfast serves as a recovery meal, she explained.

Other people don't always need that pre-workout snack. Also, you probably don't need a pre-workout supplement, which is intended to give you an energy boost before you hit the gym but in actuality, it makes most people jittery and nauseous and doesn't have much benefit for the average gym-goer.

If your goal is building muscle or strength, it's smart to eat something with 11 to 15 grams of protein, like a yogurt, before the gym, Skolnik says. If you're headed to the gym first thing in the morning, you can skip this step but make sure you're getting protein in your system quickly after you finish your workout.

Chomps Turkey Jerky sticks are a healthy snack for 10 grams of protein on the go.

A Koia protein shake delivers 18 grams of plant-based protein and is dairy-free, gluten-free, and soy-free.

Naked Whey Protein is third-party tested and has just one ingredient sourced from small dairy farms that mixes well with any shake — and it's tasty.

FAGE Total 2% is a rich, creamy all-natural Greek strained yogurt. It's a low-fat Greek yogurt with a perfect balance of rich flavor and creamy texture.

A 100% plant-based protein powder that's great for your health, tastes incredible and delivers epic results. A unique combination of bio-fermented pea protein, hemp protein and plant-based BCAAs.

Step 3: The best food to eat after workout
How to Start a New Workout Plan 3

What you eat after your workout determines how well your body recovers from said sweat session, as well as what kind of physical progress you'll see.

We go into a lot more detail here but generally, if you did a short run or a brisk walk, you don't really need to replenish in any additional way, other than your regular meals, Skolnik said. If you do a cardio routine (i.e. run, bike, swim) for more than 60 minutes, eat 30 grams of carbs and 15 grams of protein, our nutritionists advised.

What to eat after a workout matters the most after strength training. Here, you want to think about 20-25 grams of high-quality protein and 10 grams of carbs post-weightlifting.

Your muscles are more open to repairing and rebuilding right after exercise, and they need that protein to rebuild your muscle fibers back bigger and stronger. However, as long as you get enough protein in 24 hours, you'll still gain the benefits, Skolnik said. 

Speaking of protein, it's often a hot topic and a much-used supplement among avid exercisers. But if you have some of the macronutrient every meal — roughly 20 grams or 3 to 4 ounces — you're likely getting enough, Skolnik advised.

She does mention that protein powders provide a convenient way to reach your daily quota, though. For reference, the American College of Sports Medicine recommends 1.2 to 2 grams of protein per kilogram bodyweight.

Here are a few other nutritional details to keep in mind:

1. Look for a quality protein powder.

If you do decide to have a protein powder, look for one with a third-party stamp of approval, like the NSF. You also want one that has leucine in it, an amino acid that helps stimulate protein synthesis, Skolnik said. Whey, egg, and soy proteins all have this but other plant-based protein powders may add it in, too.

Naked Whey Protein is third-party tested and has just one ingredient sourced from small dairy farms that mixes well with any shake — and it's tasty.

Vega Sport Plant-Based Protein Powder is the best tasting, most effective plant-based powder you can find, with a wide array of flavors and whopping 30 grams of protein.

Gainful is a completely personalized protein blend to meet your specific goals while adhering to your dietary restrictions, and offers access to a registered dietitian.

2. Start taking creatine supplements.

Despite the vast majority of workout supplements being snake oil or downright dangerous, creatine supplementation is proven to actually improve your workout performance — everything from sprinting power to strength — and help you shed fat and build lean body mass.

Studies show that supplementing with creatine, which is a natural substance found in our muscle cells that helps them produce the energy our body runs on, is safe both short and long-term (up to five years).

Look for a supplement that's 100% creatine monohydrate, like Optimum Nutrition, below. Our experts advise starting with 20 grams of creatine monohydrate (5g, four times a day) for seven days, then moving down into a maintenance dose of 2-5 grams per day.

Check out the label of Optimum Nutrition's Micronized Creatine Monohydrate Powder, and you'll see that it lists just one ingredient: creatine monohydrate. According to our experts, that's a major plus, because you don't want or need anything else in your creatine supplement.

3. Consider drinking more tart cherry juice.

Research suggests that tart cherry juice can assist in muscle recovery. Skolnik said the polyphenols may help fight off muscle soreness as they reduce inflammation and provide antioxidants.

The juice also has natural melatonin, which can help you sleep (this also aids in recovery, too, she said). 

I had never heard of Cheribundi before now, but it's apparently super popular, both for its tart taste and as a recovery drink for pro and collegiate baseball, football, and basketball players.

4. Eat more Vitamin C-rich foods.

Skolnik suggested foods like oranges, bell peppers, and broccoli, as they all contain vitamin C, a nutrient that can help with tissue repair. 

5. Stay hydrated.

Water should be your best friend, considering every cell in the body needs it to function, Skolnik added. You also need water for temperature regulation and hydration contributes to blood volume, transporting nutrients to and waste away from tissues and cells, and it allows for blood pressure regulation.

Without water, the heart has to work harder to pump enough blood to allow for oxygen to get to the working muscles. In other words, dehydration makes you feel more tired even when doing the same amount of work. So, grab another sip of that H2O.

And if you ever do cardio for more than 90 minutes, be sure you replenish your electrolytes. Vellers told us that she has a 64-ounce water bottle she aims to finish every day to keep up her hydration. 

The CamelBak Chute Mag Water Bottle is a budget-friendly option that's durable and easy to use.

NUUN is a popular product among the endurance set. It's standard offering comes in tablet form, but the endurance formula is a powder.

This coconut water is popular because it's packed with essential vitamins and minerals and has a refreshing taste.

Read the original article on Insider

Read also

Even mild cases of Covid-19 affect memory & attention – study

Organisers of Sarah Everard vigil bring High Court challenge against the Met

How Russia could sleepwalk into ‘Vietnam War’ in Ukraine invasion facing kill zones, guerrillas & US special forces

News, articles, comments, with a minute-by-minute update, now on Today24.pro

News Every Day

Mike Tyson brands Muhammad Ali ‘the greatest man ever’ in touching message on what would have been icon’s 80th birthday

Today24.pro — latest news 24/7. You can add your news instantly now — here

News Every Day

A 150mph Hurricane Killed This Gaming PC: Cleaning, Restoration, & Repair

Sports today

Новости тенниса

Даниил Медведев опустился на четвертое место в Чемпионской гонке ATP

Спорт в России и мире

Украинский журналист Цимбалюк рассказал о подаренной Скабеевой футболке с Путиным


All sports news today


Sports in Russia today

Ярославец Кирилл Белоруков примет участие в юбилейном Кубке мира в Кремле

Новости России

Game News

Блогеры в Мафии-НН


Українські новини

США и Евросоюз рассматривают вариант санкций с отключением России от Swift

Губернаторы России
Александр Лукашенко

Лукашенко: у границ Белоруссии сосредоточено более 30 тысяч иностранных военных

Парень, который сделал себя сам! Путь из воркаута в бодибилдинг

Арест? ОМОН? Замена аэропорта? Порошенко возвращается в Киев точь-в-точь как Навальный в Москву

В московском ТЦ "Авиапарк" произошла драка мигрантов

«Остаточные явления будут»: невропатолог оценил шансы Прокловой восстановиться после инсульта

Вдову певца Градского ограбили в Подмосковье - 17.01.2022

Долина вспомнила, как Путин пел «Погоду в доме» со всем концертным залом

Футбольный клуб Басты оштрафовали за долги по зарплатам

StarHit: возлюбленной Тимати стала модель Валентина

«Матч действительно был очень сложным». Елена Рыбакина – о победе в первом круге Australian Open

Мельбурн. Джон Иснер проиграл в стартовом матче

Смотреть онлайн Хенри Лааксонен — Даниил Медведев. Теннис. ATP Австралия Опен. Прямая трансляция 18 января 2022

Джоковича депортировали из Австралии, Карацев завоевал титул, Радукану провалилась. Главные события минувшей недели

Друг Градского: вдова наказала себя на 50 "лимонов"

Путин проведет встречу с олимпийцами 25 января в онлайн-формате

Путин продлил срок службы спецпредставителю по экологии Иванову - 17.01.2022

Путин примет Зеленского только со "справочкой" - генерал СБУ

«Новая старая власть». Что изменится в Ярославской области с приходом нового правительства

PR-директор оскандалившейся Волочковой объяснила ее нетрезвое состояние в самолете

«Живу в коробке из-под обуви»: Навальному не хватает света в бараке из-за заклеенных окон

Китайцы претендуют на рынок пикапов

Путин в России и мире

Персональные новости


Певица Монеточка продаст дом, из-за того, что журналисты его рассекретили

News Every Day

Mike Tyson brands Muhammad Ali ‘the greatest man ever’ in touching message on what would have been icon’s 80th birthday

Friends of Today24

Музыкальные новости
"Воскресенье " Олег Митяев

Персональные новости
Близкий друг Путина миллиардер Пугачев. Вся правда о Путине, его семье и деньгах. В гостях у Гордона (2021)

Навальный об уволенном за пост священнике (2021)

Slava Marlow – суперуспех и депрессия в 21 год / вДудь (2021)

Обнаглевшие дети путинской элиты (2021)

Дайте собакам мяса (новый звук) -Владимир Высоцкий

Группа "Рождество" - песня "Так хочется жить!" (Видео с концерта в Киеве группы "РОЖДЕСТВО" в 2011 году в Доме офицеров)

Adriano Celentano Любимая песня Челентано (высочайшая энергетика) talentTV