HealthAshtam
Healthspan with Lifespan
Slow digesting (low glycemic index) pre-workout foods:
1. Apples
2. Oranges
3. Grapes
4. Grapefruit
5. 1/2 cup of pasta
6. A few slices of whole-grain bread
7. Oats
8. Yogurt
9. Nuts
10. 1/2 cup of brown rice
When you don’t have time to eat before working out you can switch to faster-digesting foods to get short burst of energy to be eaten 20–30 mints before:
1. Bananas
2. Raisins
3. Dates
4. Energy bars
Foods to avoid before exercise:
Foods with a lot of fat or fiber are difficult & slow to digest.
1. Meats.
2. Doughnuts
3. Fries
4. Potato chips
5. Candy bars should be avoided in a pre-exercise meal.
Food intake during exercise:
Should be easy to swallow with limited chewing.
Liquids are the best options;
1. Sports drink
2. Liquid meal supplement
3. Sports bar
4. Jelly beans
5. Bananas
Post-workout foods:
1. Protein shake
2. Chocolate milk
3. Pineapples
4. Yoghurt
5. Buttermilk
6. Boiled egg whites
7. Chicken & mixed vegetables
8. Rasgulla (squeezed & washed in water)
9. Dried fruits & nuts
10. Whole wheat crackers
11. Salmon & mashed potatoes
12. Cereal & skim milk
13. Fruit smoothie
