In conjunction with rigorous exercise, maintaining a diet of workout food options that are rich in protein, calories and carbohydrates is essential for building muscle and recovering. Workout food is generally consumed both before, after, and in some cases, during an exercise routine. The amount and type of food consumed may vary depending on one's personal preferences, digestive system, and the type of workout performed.
A small meal high in carbohydrates tends to be the preferred pre-workout food. This meal could include cereal, oatmeal, fruit or bread. It is generally recommended that whole-grain, multi-grain or wheat breads are consumed, as they contain higher nutrient contents than white breads. Pasta provides a particularly beneficial pre-workout meal, as it contains both carbohydrates and a small amount of protein. Like most plant proteins, however, a consumer will reap the most benefit from pasta by combining it with at least one other type of plant protein, such as nuts or legumes.
After a rigorous exercise, it is recommended that a high-protein meal is consumed to repair and build upon torn muscle tissue. This meal may include eggs, chicken, turkey, red meats, yogurt or a protein shake. Protein shakes are a popular post-workout food. They often consist of whey or soy protein, which are both are considered quality proteins that the body may break down efficiently. It is recommended that post-workout food is consumed within two hours of exercise.
Milk is considered by many to be a particularly high quality post-workout food. It contains casein protein, which the body digests slowly, allowing the consumer to feel full longer, and whey protein, which the body digests easily and relatively quickly. Additionally, milk contains lactose, a carbohydrate which aids in replenishing energy lost during a workout. Milk also benefits post-workout hydration due to the fact that it is 87 percent water and contains the electrolytes sodium and potassium. Proper hydration is another essential aspect of exercise nutrition.
Some experts in the fitness community advocate consuming workout snacks during an exercise routine, particularly if such a routine lasts over an hour. This prevents blood sugar from dropping and fatigue during. Healthy workout snacks include fruits, protein bars, nuts, carrot sticks or granola, but sugary snacks such as cookies and candy bars are considered acceptable for some people as long as they provide the necessary calories and energy to continue an exercise routine.
As is true of most diets and health regimens, it is generally recommended that different people try different methods and workout foods to cater to his or her own preferences and comfort. If a particular food causes an upset stomach before, during or after a workout, it should probably be avoided.
