If you’re working out, it’s essential to make sure that you’re eating the right things as well. You need to give your body the fuel it needs to power through your workout and repair any damage that may have been done. This blog post will discuss four things that you should regularly eat if you’re working out. These foods will help give you energy, improve your performance, and help your muscles recover faster!
Protein is essential for muscle growth and repair. When you work out, your muscles are broken down and need protein to rebuild themselves. Eating enough protein will help your muscles grow bigger and stronger, which can improve your performance in the gym. A good rule of thumb is to eat 0.36 grams of protein per pound of body weight.
So if you weigh 150 pounds, you should aim to eat 54 grams of protein each day. Some great sources of protein include chicken, fish, eggs, milk, tofu, and beans. You can even learn how to make crispy bacon in the oven for a snack every so often. Protein powders are also a convenient way to get in your daily dose of protein. Just mix one scoop with water or milk and drink it before or after your workout!
Carbohydrates are your body’s main source of energy. Eating carbohydrates before a workout can help you perform at your best by giving you the energy you need to power through. After a workout, eating carbohydrates can help your muscles recover by replenishing their glycogen stores. Glycogen is the form of carbohydrate that your muscles store and use for energy.
You don’t need to load up on carbs before every workout, but it can be helpful to eat them around 30-60 minutes before exercise. And after a strenuous workout, it’s important to eat carbs within 30 minutes to help kick-start muscle recovery. Good sources of carbohydrates include bread, rice, pasta, fruits, and vegetables.
Yes, it would be best if you ate fat! But, contrary to popular belief, dietary fat doesn’t make you fat. In fact, healthy fats are essential for proper hormone production and cell function. Eating healthy fats can also help reduce inflammation, which is vital for recovery after a workout.
Some great sources of healthy fats include avocados, olive oil, nuts, and seeds. You can also get healthy fats from fish like salmon and tuna, which are packed with omega-three fatty acids. Aim to eat about 20-30% of your daily calories from fat.
Staying hydrated is crucial, especially if you’re working out regularly. When you sweat, you lose water and electrolytes like sodium and potassium. Drinking water will help replace the fluids lost through sweating and prevent dehydration.
Aim to drink 17-20 ounces of water before a workout, and then drink another eight ounces for every 20 minutes of exercise. After a workout, be sure to drink enough water to replenish any fluid losses. You can also rehydrate with a sports drink after a particularly strenuous workout. Just be sure to read the label – some sports drinks can be high in sugar and calories!
In conclusion, these are four things that you should regularly eat if you’re working out. Eating the right foods will help give you energy, improve your performance, and help your muscles recover faster. So make sure to include these four items in your diet if you want to see the best results from your workouts!