10 Nutrition Hacks That Will Supercharge Your Workout Infographic
It is a bit of a cliché to tell you that “abs are built in the kitchen” but the truth is that nutrition plays a vital role in your workout results. This infographic gathers 10 nutrition hacks that will help you maximize your workout efforts and help you get the results you want faster and easier.
1. What time should I have my pre-workout meal?
You should eat your pre-workout meal 1 to 3 hours before the workout. Experiment in this timeframe to see what works better for yourself.
2. What Should I eat to have energy during workout?
Medium- to fast-digesting proteins (Egg Whites, Chicken Breast, Tuna, Low Fat Milk) and slower-digesting carbohydrates (wild rice, red potatoes, beans, yams).
3. Is there any food I should avoid?
Dairy, Rice Crackers, Roasted Nuts, Spicy Food, Coffee, Energy Bars, Muffins, Fruit juice, cruciferous veggies and soda.
Pre- Workout Snack
4. What time can I have my snack?
You should have your pre-workout snack 30 to 60 minutes before workout
5. What should I eat and why?
You should eat something that will spike your blood sugar levels like: banana, porridge, Greek yogurt, homemade protein bars, omelet and apples.
6.Should I eat something immediately after workout?
You should eat immediately (in the first 30 minutes after workout) a snack that will help you replenish the glycogen you lost during workout.
7. What can I eat? I cannot cook at the gym...
The snack that you should eat immediately after workout should be something you can take at gym.
Try: Low fat milk smoothie, Yogurt with fruits(Yogurt is a great source of probiotics for weight loss), Whole grain wrap with vegies and turkey, low fat chocolate milk.
8. I am starving after workout, when can I eat my meal?
If you have eaten a post workout snack you should eat your post workout meal 1 to 2 hours after, if not you should have it 30 to 45 minutes after workout.
9. What you think I should eat?
You should eat complex carbs (Green vegetables, Beans, corn, sweet potatoes, peas, whole grain pasta, Quinoa) along with proteins (Lean Beef, Salmon, Chicken Breast, Pork Loin, Eggs)
10. So, I can’t eat anything I want?
You should avoid: High fat and deep-fried foods, Soda, Pizza, Bacon, Salty Snacks, Pastries and Milk Chocolate.