A leading dietitian has revealed the exact food before and after a workout to boost your metabolism and maximize your performance in the gym.
Leanne Ward, based in Brisbane, said that what you eat before and after a workout can have a huge effect on how you burn calories and lose fat.
And if you eat the wrong things, you won't see the same results.
A leading dietician revealed the exact food before and after a workout to boost your metabolism and maximize your performance in the gym (photo: Leanne Ward)
Leanne Ward, a Brisbane-based health expert, said that what you eat before and after training can have a huge effect on how you burn calories and fat burning (photo: the ideal food for after)
So what should you eat before you start training?
What are Leanne & # 39; s favorite pre-workout foods?
* A banana
* One or two medjool dates
* Rice waffles with honey
* Two or three lollipops
* White toast and honey
Raisin toast with jam
* Three or four dried apricots
* Two kiwi & # 39; s
* Half a cup of juice
According to Leanne, carbohydrates are the best type of food because it makes you & # 39; smarter instead of harder & # 39; can train.
& # 39; The body uses glucose (carbohydrates) as the easiest fuel source before training, & # 39; Leanne wrote about her Instagram page.
& # 39; It makes no sense to eat a ton of protein or fat before training, why should you let your body work harder to use energy? & # 39;
The types of carbohydrates that Leanne generally recommends are & # 39; fast & # 39; energy carbohydrates – the ones they would not normally recommend, such as honey and white bread.
& # 39; Fat and fiber slow carbohydrate digestion, so you don't want anything high in fiber or fat before training because it slows your body to use the carbohydrates, & # 39; she said.
One of the best choices is a banana, one or two medjool dates, rice cakes with honey, a coffee, two or three lollipops, white toast and honey, a pear, raisin toast with jam, three or four dried apricots, an apple, two kiwi & # 39; s, a smoothie or half a cup of juice.
& # 39; If your workout lasts within 15-20 minutes, have a small carbohydrate serve such as a few juices, a date, half a banana, a rice cake with honey or a few dried apricots, & # 39; said Leanne (photo)
& # 39; The timing of your carbohydrate choice is also important, & # 39; said Leanne.
& # 39; If your training lasts within 15-20 minutes, have a small carbohydrate serving such as a few juices, a date, half a banana, a rice cake with honey or a few dried apricots.
Her pre-workout recommendations include a banana (photo) and medjool dates
Meanwhile, if you have a few hours before a session, you can also add some protein – through a yogurt and muesli or peanut butter and toast.
When it comes to her pre-work snack, Leanne said she's a fan of a medjool date and half a coffee for a workout in the upper body, or a date, two lollipops and a whole coffee she's on her legs to work.
& # 39; I never train fast when I'm looking for results in the gym, and you can't go after results when your tank is empty, & # 39; said Leanne.
While pre-training revolves around feeding your body with exactly what it should do in the gym – and fast – the snack or meal after training is a completely different kettle with fish (pictured: the ideal food after training)
What are Leanne & # 39; s favorite post-workout foods?
* Chicken sandwich and salad
* Tofu stir-fry and rice
* Tuna and chickpea pita
* Nocturnal oats with milk and yogurt
* Chicken / tuna salad wrap
* Yogurt, muesli and fruit
* Cottage cheese on toast
* Spaghetti bolognese and vegetables
* Salmon and potatoes
* Protein pancakes
* Scrambled tofu wrap
* Fruit smoothie and yogurt
While the pre-workout revolves around feeding your body with exactly what it should do in the gym – and fast – the snack or meal after training is a completely different kettle with fish.
& # 39; Post-workout advice is difficult to give to anyone without an individual consultation, & # 39; said Leanne.
& # 39; It really depends on the type and duration of exercise you have done and also on your body composition goals, personal preferences and amount of time you have / lifestyle factors. & # 39;
She explained that the purpose of recovery nutrition after training is to fuel & hydrate your body, promote and also restore muscle growth, improve any adjustments to your session and also support your immune function & # 39 ;
But again, it depends on what your training has brought.
& # 39; If you have done a low-intensity session such as walking, a short / slow walk, or a yoga session, post-training nutrition is not that important and most people can get all their food from their snacks, & # 39 ; said Leanne.
Some of Leanne & # 39; s favorite post-workout foods are spaghetti bolognese with vegetables (left) – she also recommends adding protein (right)
However, if your training was long, intensive or heavily resistance based, nutrition after training is very important.
& # 39; The best advice I can give is from Sports Diet Australia, who say the body is the most effective in replacing carbohydrates and promoting muscle recovery and growth in the first 60 to 90 minutes after exercise, & # 39; said Leanne.
& # 39; However, this will continue for 12 to 24 hours. So if you have a quick turnaround between sessions or have had a huge or heavy session, it's a good idea to maximize your recovery in the first 60-90 minutes after you finish training. & # 39;
With her own customers, Leanne said that if they do a HIIT or strength session that lasts more than an hour, she will ensure that they receive a meal or snack within 60-90 minutes that includes carbohydrates, proteins and liquids or electrolytes.
Some of her favorite post-workout foods are tofu stir-fry and rice, spaghetti bolognese and vegetables, cottage cheese on toast, a chicken or tuna salad in a wrap and night oats with milk and yogurt.
The dietitian is also a fan of protein pancakes.
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