What do training pros say about the best food and drinks for the gym? You don’t have to wait any longer for answers. We have collected a few highly suggested food and drink tips for you.
Eat carbs before your workout
Carbo-loading is something you might think is only done in order to improve your marathon performance.
The best food and drinks to have before your workout are carbs as they can help you during those intervals, according to research. «Carbohydrates are your body’s primary fuel for any high-intensity workout, and when your body is fueled, your body will put in a better effort and score better, both in terms of calorie expenditure and muscle growth, than it does would if you were in a sober state». So even if you love your morning workout, make sure you grab some toast or oatmeal before you head out the door.
Hydrate yourself with water
Losing just 2% of your body weight in fluids can make your workout feel harder, reduce your exercise performance and reduce your body’s ability to recover after you leave the gym, according to a recent review. Unfortunately, we’ve found that many people are dehydrated when they arrive at the gym. It is recommended that everyone drink ½ to 1 ounce of water per pound of body weight per day. To make sure you’re drinking enough water during your workout to replace any fluids you lose, weigh yourself before and after you sweat. You will not lose more than 2% of your weight.
Eat protein before bed
Protein helps your muscles recover after a workout, and for best fitness results, you should keep eating protein even when you’re asleep. Fortunately, recent research has found that eating a nighttime snack rich in casein, a slow-digesting protein, keeps amino acid and muscle protein synthesis rates high all night long. If you want to get the casein protein you need, it is recommended that you eat Greek yogurt or cottage cheese after your workouts and before you go to bed.
Recover with low-fat chocolate milk
A recent study found that cyclists who drank low-fat chocolate milk after their workouts recovered just as well as those who drank commercial recovery beverages. That’s largely due to the 4:1 ratio of carbs to protein. The protein helps muscle repair, while carbohydrates provide energy and help the protein get into your muscles. After high-intensity or long-duration workouts, try to have a drink as soon as possible after your workout.