As you get busy with your workout programs, one thing that you have to ensure you aren't overlooking is what you're having before and after the training sessions, you're doing.
Quite a few people just ‘wing' their diet and this is going to have a profound influence on the results you achieve or do not achieve. The meals you fuel your body with during these times are what will prepare it for the workout ahead and help to kick-start the recovery, which is not something you should take lightly.
Let's consider the most optimal pre and post-workout meals.
Before Your Workout
First, you will need to think about what to consume before your exercise routine. Generally, this meal should be 60-90 minutes prior to your workout, but depending on your own food tolerance; it might come a bit sooner or later. Just ensure that you aren't cramping up throughout the workout as a result of your food.
You want this meal to be primarily protein and carbohydrate-based, having little to no fat involved. Fat is only going to weigh you down throughout the workout, taking away from your performance.
Look to lean protein sources such as chicken, fish, and egg whites along with complex carbohydrates such as oats, potatoes or quinoa.
Try and stay clear of sugary carbs as these may provide a quick burst of energy, but they'll cause your glucose levels to drop mid-session, which will leave you feeling weak and potentially dizzy.
Immediately After Your Workout
Now looking at the post-workout meal, this one you should be taken immediately following the workout – as soon as possible. At this time, your muscles require tissue repair. The only way you can do that is by feeding your muscles the nutrients they need.
Once again, keep fat out of the picture here. Your goal is to spike your insulin so you will suck those nutrients up and spur on your recovery quickly.
You want to buy good quality protein powder to supply the nutrients necessary to rebuild muscle, and whey protein powder makes a great choice. It's fast-digesting, and so it will serve your requirements perfectly as of this time.
Combine that with some simple carbs right away and complex carbs with a larger meal 1-2 hours later. This way the simple carbs will spike your blood glucose levels, but the complex carbs will carry you through from then on.
Keep your pre and post-workout meals in mind at all times. They can make a choose difference in your progress or lack thereof.