It’s no secret that diet and exercise go hand in hand.
However, knowing what to eat and when is more nuanced and complex than you might suspect.
It cankickstart your metabolisminto high gear and help torch calories more efficiently while improving blood sugar control.
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Endurance athletes and highly active individuals may need eight to 12 g/kg/day.
(And when you’re done, find out which popular foods are proven to destroy your workout.)
You may get an upset stomach.
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“Foods high in fat and fiber take longer to digest than simple carbohydrates.
Allow your body to digest at least 30 to 60 minutes before exercising.
You might preserve muscle mass.
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Relying on high-fat or fiber-rich foods to fuel your workouts could causeabdominal problemsand negatively impact performance.
Focus on protein and carbs after training.
The best way to refuel after a training session is with high-quality protein and carbs.
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Carbohydrates are also essential for muscle growth.
Carbs fuel your activity and stimulate insulin, an anabolic hormone that builds muscle,” explains MacPherson.
“Ideally, aim for 25 to 40 grams of protein and 50 to 100 grams of carbs.
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