Smoothies before or after exercise?
Smoothies are portable and can help regulate calorie consumption when used correctly. Like anything else, scheduling can affect how well smoothies meet your nutritional needs. This article discusses whether smoothies are better before or after a workout.
Smoothies can be eaten before or after exercise. But time matters. Before an exercise to enhance energy, however it can also cause bloating and disrupt a workout. For an invigorating and productive workout, drink light smoothies with enough nutrients and minerals and few calories. At least 30 minutes to an hour before an exercise is best to avoid stomach issues. Before making a post-workout smoothie, drink lots of water. Smoothies can be drunk 20–30 minutes after an exercise to calm down and relax muscles.
Why is timing important?
The timing of your smoothie before a workout is important because it won’t have time to digest and release energy.
It may make you duller because digesting demands more energy. This may impact workouts. If you eat the pre-workout smoothie at least 30 minutes before the workout, it has time to pass through the digestive track and refill your energy. If you consume post-workout smoothies without letting your muscles cool down or body relax, they can leave an odd gut feeling. This is why you should drink water immediately after an exercise and then smoothies after 15 minutes of relaxation.
Consume your post-workout smoothie within 30 minutes because your body will need energy and you will feel tired. Smoothies are good post-workout if your meal is 2–3 hours away. If you plan to eat within an hour of the workout, avoid smoothies because they can exceed your caloric demands. Since hunger is higher after an exercise, the body may not quickly recognize calories. By the time your appetite is satisfied, you may have eaten too much. Since you drink smoothies, you don’t understand how many calories they contain, and eating a complete meal on top typically leads to overeating.
How long before exercising should I drink my smoothie?
Smoothies should be consumed 30 minutes before a workout, especially if you’re hungry or working out on an empty stomach. Have a light smoothie before working exercise to avoid weariness.
Smoothies can substitute breakfast if you workout in the mornings.
Will the smoothie after a workout lessen its effects?
All repercussions depend on timing. It’s best to eat or drink within an hour of doing out to replace glycogen and start developing and repairing muscle tissue.
If you want to eat a full meal following your workout, skip the smoothie because it will be extremely calorie-dense. If you’re eating later, smoothies can restore and develop tissue. Use protein and carbs to build muscle and replenish energy.
What to put in your pre-workout smoothie?
If your workout is mostly aerobic, add carbs. Strength training may require more protein. This is because aerobic movements burn carbs, whereas strength training requires more proteins to restore muscle tissue.
Avoid heavy components like yogurt, milk, and protein powders in pre-workout smoothies. Instead, use fruits, veggies, and nuts. Protein can be found in nut butter. This will offer you energy for the rigorous workout. Avoid sweets, including syrups, frozen yogurt, fruit crushes, and all sweeteners. This applies to vegans and non-vegans.
Avocado, coconut milk, chia seeds, flax seeds, and almond butter provide protein and fat. These added fats sustain energy. At this point, add greens like kale, spinach, arugula, etc. This provides nutrients to boost energy and wellness.
Add what to your post-workout smoothie?
Increase the calories in your post-workout smoothies with yogurt, avocado, coconut oil, etc. Add bananas, fruits, protein powder, flaxseed, peanut butter, almond butter, etc. The body requires nutrients and electrolytes after excessive perspiration. Buying so-called healthy smoothies with gobs of sugar won’t help. The first spike will fade when you’re hungry again. Complex carbs, lipids, and proteins release energy more steadily.
What goes into your post-workout smoothie?
You can start with liquid. Fruit juice is sugary, so use it sparingly. You can add plant milk, coconut milk, or coconut water as a liquid foundation to reduce sugar.
Next, add fruit for sweetness. Frozen bananas make smoothies creamy. It provides potassium and other nutrients that are hard to get in conventional cuisine. You can add mango or frozen berries, but limit your fruit ingredients to 2 to avoid adding sugar.
Next, add some leafy greens for vitamins and minerals and energy. It is commonly known that leafy greens include enough antioxidants and fiber to aid muscle repair. It also has fiber to fill you up.
Protein is essential for muscular growth. It may be easy to add protein powders, such as plant-based or other sources, depending on your diet. Nuts/nut butter and avocado provide protein.
Top your smoothies with chia or flaxseeds to boost their nutrition.
In conclusion, smoothies are helpful before and after an exercise, but timing and nutrition key. If you keep at least 30 minutes between smoothies and severe workouts and 15 minutes between, you can meet your energy needs without affecting your workout.