Before Your Workout 1-3 Hours Before: Complex carbohydrates (oatmeal, sweet potatoes, whole grain bread) Moderate protein (Greek yogurt, chicken, eggs) Low fat content Examples: Oatmeal with banana and peanut butter, turkey sandwich on whole grain bread 30-60 Minutes Before: Easily digestible carbs (banana, sports drink, toast with honey) Small amounts of protein Very low fat Examples: Banana with a small amount of nut butter, sports drink During Your Workout For Sessions Under 60 Minutes: Water is typically sufficient Electrolytes if sweating heavily or exercising in heat For Sessions Over 60 Minutes: Sports drinks with carbohydrates (30-60g carbs per hour) Easily consumed foods like energy gels, chews, or bananas Focus on electrolyte replacement
After Your Workout Within 30-45 Minutes (Recovery Window): Protein for muscle repair (15-25g) Carbohydrates to replenish glycogen (ratio of 3:1 or 4:1 carbs to protein) Examples: Chocolate milk, protein shake with banana, chicken and rice 2-3 Hours After: Complete meal with: Quality protein sources Complex carbohydrates Healthy fats Fruits and vegetables Examples: Salmon with sweet potatoes and vegetables, chicken stir-fry with brown rice Adjustments Based on Training Type Strength Training: Higher protein intake post-workout Endurance Training: Higher carbohydrate emphasis before and after HIIT: Balanced approach with focus on recovery nutrition Remember that individual needs vary based on training goals, body composition, and workout intensity. Hydration is crucial throughout all phases of exercise nutrition.
Flat No.A804 Rosewood Apartments
Sirsi Road, Kanakpura
Jaipur (Rajasthan)
302012
teamamit1983@gmail.com