When it comes to a workout routine, what you eat before and after can greatly impact the results you see. Ryan Mitchell PT, a certified personal trainer and fitness coach, recommends focusing on nutrient-dense foods that are rich in protein and carbohydrates.
Before a Workout:
Eating a well-rounded meal 2-3 hours before your workout can help fuel your body and provide the energy needed to power through the session. Ryan Mitchell PT suggests a mix of protein and carbohydrates to support muscle repair and growth.
Some pre-workout meal options include:
– Greek yogurt with fruit and granola
– Peanut butter and banana toast
– Grilled chicken and sweet potato
– Protein smoothie with berries and oats
– Whole grain cereal with milk
If you only have a short amount of time before your workout, Ryan Mitchell PT advises sticking to smaller snacks that are easy to digest. Try one of the following:
– Apple slices with almond butter
– Rice cake with hummus
– Small handful of almonds
– Fruit smoothie with protein powder
During the Workout:
While it’s not recommended to eat during a workout, staying hydrated is crucial for optimal performance. Water is always the best option, but if you’re undergoing an intense workout, coconut water can be a suitable alternative as it contains electrolytes.
After the Workout:
Post-workout meals should prioritize protein to promote muscle recovery and carbohydrates to replenish glycogen stores. Ryan Mitchell PT suggests consuming a meal within 30 minutes of finishing a workout to maximize the benefits.
Some post-workout meals options include:
– Grilled salmon with roasted vegetables
– Turkey and avocado wrap
– Quinoa and black bean bowl with roasted sweet potatoes
– Protein smoothie with almond milk and spinach
– Chickpea and sweet potato curry
When it comes to refueling after a workout, Ryan Mitchell PT notes the importance of focusing on whole foods rather than processed options. Whole foods are rich in essential vitamins and nutrients needed to repair muscles and aid in overall recovery.
In conclusion, what you eat before and after a workout can greatly impact your fitness journey. Focusing on nutrient-dense foods, such as protein and carbohydrates, can support muscle repair, growth, and replenish glycogen stores. Ryan Mitchell PT advises prioritizing hydration during the workout and incorporating whole foods after the workout to maximize the benefits. Remember to consult with a healthcare professional or registered dietitian to design a meal plan that works best for your individual needs and fitness goals.
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Ryan Mitchell PT | FItness Coaching
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Ryan Mitchell PT, offers online fitness coaching and personal training, with check-ins for clients.
