Top 5 Pre workout and Post workout foods

List of best foods to be taken pre workout and post workout to build muscle and lose fat

Pre workout foods

Before workout out body needs carbohydrates for energy during workout and some amount of protein to minimize muscle loss during workout. Fat should be avoided before workout as it is digested slowly and can interfere during workout by causing a feeling of heaviness during workout.

1. Go bananas over bananas- Again among one of the cheapest fruits which is available everywhere. These are a rich source of potassium and carbohydrates and eating 2 bananas 30 minutes before workout will give you enough energy to keep going. You can have a scoop of whey protein or Greek yogurt for protein.
2. Oatmeal- Oats are full of fibre and complex carbohydrates. You can consume 1 cup of oats cooked in water and mix half scoop of whey protein to boost its protein content. Top your oatmeal with chia seeds, flaxseeds for taste.
3. Peanut butter sandwich- some people may argue that peanut butter contains fat and should be avoided before workout. But this is a tried and tested meal which is extremely tasty too. The bread provides carbohydrates and peanut butter adds to the protein content. Add honey for taste and its goodness.
4. Smoothie- this is the best choice for those who are short on time. Take 1 cup oats, banana/apple, half scoop protein/Greek yogurt, mix them all in a blender and you are good to go.
5. Potatoes/Sweet potatoes- These are among the cheapest and most effective foods to be consumed before your workout session. Consume yogurt with them for taste and added protein.

Post workout foods

After giving it your all at the gym, your muscles demand nutrition to boost the recovery process. High protein foods are important post workout to boost recovery. Also consume good quality carbs along with the protein.

1. Whey protein- Extremely popular supplement these days, whey protein is quickly absorbed into the body and contains all amino acids to help facilitate muscle recovery. It is extremely convenient as 1 scoop gives you about 20-24 grams of protein.
2. Eggs- eggs are another cheap and effective food to have after workout. They are a complete source of protein and contain all amino acids. Have 2 whole eggs with 4 whites after workout.
3. Chocolate milk- Do not be surprised to find this in the list. Chocolate milk has been voted among the best post workout drinks as it helps to refuel muscles with its protein content and replenish glycogen stores with its carbs.
4. Tofu – vegetarians can consume tofu after workout as it is very less in fat and contains all amino acids needed for muscle recovery. 200 grams of tofu will provide you around 25 grams of protein.
5. Rice with chicken/kidney beans- this is the old school post workout meal. It contains carbohydrates to replenish glycogen stores and chicken/kidney beans are full of protein. Those aiming for muscle gain can have white rice and for fat loss, brown rice is recommended.