An expert at the Ministry of Public Health (MoPH) has provided some tips regarding the types of foods that are suitable before and after a workout.
According to Nada Nasser Jaber from MoPH, when it comes to fitness and health, people always want to know how to burn the most calories while exercising or source of energy to workout and how to lose weight and gain muscle faster. There are many factors that must be taken into consideration as everybody is different. However, there is one response to all these questions and it is: Eat! The right foods at the right time will give the most optimal results for the workout.
Carbohydrates are the best friend in increasing the energy to perform at the best during the workout. The key is to mix both complex and simple carbohydrates so that the release of energy during the workout is steady and lasts longer. Typically, people should fuel their body about one to four hours before exercising and the time depends on how the body tolerates food. An example of a complex carbohydrate is whole wheat toast and a source of a healthy simple carbohydrate are fruits. For those aiming for muscle gain or just to maintain muscle, combining food rich in carbohydrate and protein will provide the body with the essential nutrients for burning the most calories, staying energised, building lean muscle losing weight, and speeding up recovery.
MoPH suggests banana with a tablespoon of peanut butter, bowl of oatmeal with fresh berries; apple and walnuts as well as Greek yogurt and almonds as the best pre-workout meals. People are also advised to hydrate before, during, and after the workout. It is recommended that people may drink 500-600ml of water at least 2-3 hours before the exercise, try to drink 200-300ml of water every 10-20 minutes during the workout, and 250ml within 30 minutes of completing the workout. If people get trained at a high intensity or in hot weather, they should aim to drink more water. It’s also as important to fuel the body after the workout. While people exercise, the body uses its energy stores to perform, so they need to recharge this source of energy. Experts suggest that the timing of refuelling is also important, which is why people should not wait too long after workout to eat. Eating or drinking something that combines protein and carbohydrates 30 minutes to an hour after the workout refills energy stores, builds and repairs the muscles that were broken down, and helps keep the metabolism strong. According to the Journal of the International Society of Sports Medicine, consuming food rich in protein and a little carbohydrate is best immediately after exercise.
Some of the post-workout meals suggested are: Salad with roasted chickpeas, light olive oil and vinegar; whole wheat bread (two slices) with raw peanut butter (two tablespoons); grilled chicken or salmon with steamed vegetables; Veggie omelet with avocado and fresh fruit smoothie (using low-fat milk).
