What should you eat before and after your workout?

How long have you mulled over this question? How many articles have you read up trying to figure out what exactly can boost your performance at the gym and then help replenish your muscles to reduce fatigue and exhaustion?
What you eat before and after your workout determines how quickly, and effectively, you will achieve your fitness goals. Here's a list of food items that could aid your workout.
BEFORE YOUR WORKOUT
Water
If you sweat a lot while working out, or even if your job keeps you outdoors most of the time, keeping yourself hydrated is absolutely non-negotiable. Please note that you need not have any sports drink to rehydrate. Just weigh yourself before and after a workout and make note of the pounds lost, and then drink two glasses of water for every pound lost during the exercise.
Oats
We all know the benefits of having carbs prior to a workout. Of course, this does not mean you go for bad carbs like croissants, pizzas, etc. As we all know, there are good carbs and then there are bad carbs. Just before your workout, you want to opt for good carbs like oats, bananas and quinoa. Complex carbs like these have low Glycaemic Index and hence keep you full for a longer time. Make sure you choose the whole jumbo oats and quinoa rather than the processed oats or quinoa flakes.
Coffee
Believe it or not, a new school of thought has decided that a shot of coffee prior to your workout is extremely useful in keeping your energy levels high. Apparently, you are able to exercise longer and at a higher intensity.
It has also been noted that a shot of coffee an hour before your workout can ease exercise-related pains.
AFTER YOUR WORKOUT
Salmon
If you are doing intense weights or cardio, then your body needs good quality protein to energise your torn, fatigued muscles. Salmon has all the building blocks to help rebuild your muscle tissue after a tough workout in the gym.
In addition, salmon is nature's number one source of Vitamin D, a nutrient that a large number of us are deficient in. Low level of Vitamin D also diminishes the body's ability to build muscle at all.
Pea Protein
For those of you who are vegan or just don't like the idea of eating any sort of animal protein, this is the perfect option for protein intake.
Pea protein is essentially dried and powdered peas. It has a great amino acid profile, including branched-chain amino acids that are well-known for decreasing muscle breakdown after tough and long workouts. It not only aids weight loss, pea protein also regulates blood sugar and is known to considerably decrease the risk of kidney-related problems.
Ginger
Sometimes, following an intense workout, your body tends to be in acute pain. You may even find yourself unable to walk properly. This intense anti-inflammatory root can provide relief from post-exercise muscle pain. You could slip a significant chunk of peeled fresh ginger into your post-workout smoothie to reduce inflammation of muscles and joints. Alternatively, you could use extensive amount of ginger in your cooking.
A good protein source is the answer to your post-workout blues. This could be from any lean meat, pea protein for vegans and eggs for vegetarians.
wknd@khaleejtimes.com