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What to eat for optimal protein, fat and carbs intake?
Are you going for chemicals again? Or perhaps a questionable value bar? Properly chosen food before and after exercise can significantly improve your workout and recovery, which will ultimately enhance your overall athletic performance and potential utilization. This brief overview will help you explore the best snacks [here] to consume before and after sports to maximize the benefits of your workouts.
BEFORE WORKOUT
To fuel your body before a workout, it’s best to eat a light and easily digestible snack rich in carbohydrates and some protein. No, it can’t be the usual “Pre-Workout” that makes your face itch… However, it could be fruits, various whole-grain products, jams, low-fat granola, and similar products that are rich in carbohydrates and contain some protein. One theory recommends aiming for a snack with 200-300 kcal. and about 50-60 g. of carbohydrates. However, it’s essential to remember that this is highly individual for each athlete.
Each JASO sports package is designed to provide enough energy for at least 60 minutes of intense sports and is sourced from real food! It’s recommended to consume the JASO ChargeUP [here] or FuelUP [here] sports package 20-30 minutes before the planned workout or competition. However, nothing bad will happen if you eat before stepping onto the field, tennis court, or simply running against the wind!
AFTER WORKOUT
After a workout, the right snack is the first step towards maximum muscle recovery and growth. During training, the body uses up energy and remains tense, so it’s essential to replenish the lost resources that help restore glycogen stores, initiate protein synthesis, and reduce tension in the body. We’ve probably all seen someone shaking a protein shake after a workout, right? That guy knows what he’s doing, but don’t forget about carbohydrates, whose role is equally important because it’s not only crucial to initiate protein synthesis, but also to restore glycogen stores. One theory recommends consuming 20-25 g. of protein and 25-50 g. of carbohydrates after a workout.
However, it’s also important not only the quantity, but also the timing of when this is done. Of course, it’s best to start recovery within the first 20 minutes after a workout, but why wait if you can do it right away? Each JASO FuelUP [here] sports package includes snacks for both before and after sports, so you won’t have to worry about the right snack on training days!
Extras
Timing Your Snack: The 20-30 Minute Magic Window – Eating a snack 20-30 minutes before your workout is like setting a timer on your superpowers. It’s the sweet spot where your body’s like, “Yes, I’m ready to lift, run, and conquer!”
Water: The Invisible MVP – Sometimes, the best thing you can eat (or drink) is water. It’s the invisible MVP of hydration, keeping everything running smoothly and making sure you don’t end up feeling like a raisin.
Snack Smarts: The Feather-Light Factor – When choosing your pre-workout snack, think of it like packing for a flight. You want light and easy-to-digest items—nothing that’ll make your stomach feel like it’s carrying excess baggage.
Conclusion
To maintain good physical shape, it’s essential to eat balanced meals every day. And balance definitely isn’t two equally sized slices of cake! This means an athlete’s diet should consist of quality carbohydrates, lean protein, and good fats. We can’t offer chicken with vegetables or salmon with rice yet, but we can certainly provide genuine snacks before and after sports. JASO sports packages are designed so you don’t have to worry about what to eat before or after workout. Just always have a JASO sports package [here] on hand and don’t stress out!
