Don't know what you should eat before and after the Workout: Here is the solution

Nowadays new cool we can say the people who stay healthy by doing workout on daily basis. Staying healthy is equal to that you are less likely to developed diseases.

 You can stay healthy by choosing the right option of food and doing the workout. But there are major questions regarding before and after workout food intake. 

We all know what we eat, the body will react according to that food. That some foods are given by scientists are effective during the workout or physical activity. 

Each and every food has a different peek time if you're taking it before a workout. So please keep in mind always choose pre/before workout food with time. 

The following foods are really great if you do the workout. These foods are also researches have found helpful in person doing the workout. 

1. Carbohydrate-rich foods

Carbohydrates are the best for workouts. You can have 1-2 hours before a meal of carbohydrates like grains, fruits ( banana, sapota, guava, apple), vegetables (potatoes, carrot, beetroot) and you can also have them after workouts. Roots, tubers, rice, wheat, and fruits are a good source of carbohydrates and they are also rich in protein. 

The other thing which will depend is which form of carbohydrates you take. Whether you take simple carbohydrates which gives you instant energy but also for less time. If you take complex carbohydrates then it will give you energy after some time of eating and it will last long for giving energy than simple carbohydrates. 

2. Protein-rich foods

Protein foods are best for muscle building. Foods like low-fat milk, fat-free yogurt, paneer, cheese, tofu, eggs, soybean, legumes, seafood, nuts can include in your diet. you can have these foods before and after the workout. They give you strength for work also and they also help you to build muscle. 

3. Low-fat foods

Don't eat more fat. Less fat is always best for health. But this doesn't mean that you have to skip all kinds of oil and fat. you can have oil and fat but don't eat deep-fried foods, high protein, and high-fat foods like almonds, chicken breast. 

4. Water 

Drink plenty of water so you will be hydrated and you will not suffer from any weakness or dizziness. You should drink 3-4 liters of water daily. You can also have fruit juices. 

5. Vitamins 

Most people only focus on carbohydrates, protein, and fat, but they forget that vitamins are also important. People do often get deficiency of vitamins so they should also take intake of Vitamin A, D, E, K, and Vitamin C and B complex. All vitamins will found in grains, legumes, milk, vegetables, and fruits. You can have them before and after the workout. 

6. Minerals 

Same as vitamins, minerals are also important and their deficiency is becoming common. There are many minerals but for workout calcium, iron, sodium, potassium, zinc, magnesium, phosphorous. The sources are grains, legumes, nuts,  milk, vegetables, fruits. You can have them before and after the workout. 

7 . Caffeine

Caffeine is always there to boost your energy. Many persons drink this as their boosting drink also. If you're taking it before then drink before 1 hour of your workout. Researches have found many people use caffeine to boost their energy. If you like coffee you should also try them and see does it actually works for you? 

I have listed the foods which I found effective for a workout. But do remember every person has a different body, every person's body reacts differently toward the food. Some will see the results instantly and some will get it after some time. Some people might not show effect at all. So remember to try other foods which are available for workouts. 

And one more thing always changes your diet, do not consume one food regularly because after some time if you consume the same food, the body might not show effect. So for better results always change the diet according to season, according to your workout. When you do heavy lifting or workout then eat heavy meal and while doing light exercise go for fewer amount foods. 

I hope next you will have questions like what you should have before and after workout foods. Try this and they will help you. 

Stay healthy and stay safe