Eating a nutritious pre-workout snack and a protein-rich post-workout snack will help stimulate hypertrophy, enhance muscle fibre repair, and accelerate development. This strategy should be used mainly by those who want to gain weight and increase muscle mass.
On the other hand, those looking to lose weight can use the same strategy but eat less food to control caloric intake.
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Snacks for Before Training
Before exercising, the ideal is to eat foods rich in carbohydrates, low protein, and good fats, as they help maintain energy in all physical activities.
#Yogurt with fruit and oatmeal
Mixing yogurt with 1 fruit and 1 or 2 tablespoons of oatmeal provides a good amount of carbohydrates and protein to help maintain energy before a workout. Plain yogurt, for example, contains 7g of protein in each unit, the same amount as an egg.
For those looking to lose weight, the best option is to have plain yogurt or mix it with fruit or oatmeal without combining it all in the same meal.
#Milk with cocoa and toast
Cocoa Milk and Whole Wheat Toast is a great pre-workout snack because it contains protein from milk and carbohydrates from bread, which keep muscles energized during exercise. Cocoa is also rich in antioxidants that support muscle regeneration and prevent severe pain even after intense exercise.
To lose weight, cocoa milk is already enough to provide energy and perform training. Another great option is to have whole-wheat toast with cottage cheese.
#Banana Peanut Butter Smoothie
Drinking a banana, milk, and peanut butter smoothie is another option that will give you plenty of energy before a workout. Peanut butter is rich in protein, good fats, and B vitamins that increase energy production during physical activity. To make it even more caloric, you can add oatmeal to the smoothie.
To lose weight, it is best to shake only with milk and fruit, since this will reduce calories but maintain a good amount of energy to carry out your training.
After training, a greater amount of protein, antioxidants, and general calories is needed to promote rapid muscle mass recovery and stimulate hypertrophy.
#Sandwich with Tuna Pate
The tuna cake should be prepared by mixing the tuna with cottage cheese or plain yogurt, seasoned with a pinch of salt, oregano, and olive oil pinch. Tuna is rich in protein and omega-3, a fat that has anti-inflammatory effects and relieves muscle aches.
It is best to use whole wheat bread, and you can also accompany this meal with a glass of natural fruit juice without sugar. To lose weight, the sandwich is also a great option, but juice should be avoided.
#Have Lunch or Dinner
Lunch or dinner are excellent post-workout meals because they are complete and contain large amounts of protein. By adding rice and beans, this combination provides carbohydrates and amino acids, and proteins that regain muscle mass.
These meals usually include reasonable amounts of meat, chicken, or fish, which are rich in protein. To complete this, vegetables and a drizzle of olive oil. Which is good for fats and antioxidants, should add to the salad.
Those who want to lose weight can eat salad and meat. Prepare a vegetable soup with chicken or make a portion of zucchini pasta.
Making an omelette is also a great post-workout option because it’s quick, high in protein, and so satisfying. A good way is to use 2 eggs for the dough. to which you can add 1 or 2 tablespoons of oats for more energy. And for the tortilla filling, you can put shredded chicken, ground meat, or grated cheese and vegetables, for example. You can also have coffee with milk or a glass of natural fruit juice without sugar.
A vegetable or cheese omelette is an excellent option, accompanied by black coffee or unsweetened tea to lose weight.