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Good source of carbs for working out, sets and reps for squats - For You

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Oatmeal is a super food that is packed with carbs, proteins, minerals, essential fatty acids and it is a great source of fibers as well.
Whole grain bread is one of most mess-free sources of carbohydrate that requires absolutely no time to prepare and can be coupled with some great protein sources such as hard boiled eggs, few turkey slices or honey. Our body uses a lot of energy during exercises that should be replenished properly for the muscles to recover. Sweet potatoes are a good source of carbohydrates and antioxidant nutrients like beta-carotene that protects the body against free radical produced during the workout.
Replenishment of fluids lost from the body during a workout is extremely important, but instead of gulping energy drinks and sports drinks try natural fruit juices like orange juice that is a great source of vitamin D and potassium that supplies energy and helps in restoring fluid level of the body post exercise.
Grilled chicken and vegetables is the ideal recovery food after a strenuous exercise session when our body is drained out of energy and fluids. Salmon is complete source of nutrients packed with proteins and omega 3 fatty acid- an essential antioxidant with anti-inflammatory  properties that helps lower the level of muscle inflammation during exercise, increase blood flow to muscles thereby reducing muscle soreness, enhances fat burning and slows down muscle loss. Although cereal is a traditional breakfast food but it is actually good during any time of the day. Now gift yourself and your loved ones a fitter and healthier you with the help of a planned diet and workout combination and don’t forget to share your diet and fitness tips with us. For most people, other than professional bodybuilders and athletes, spending 1 hour in gym is more than enough.
There is no specific diet to lose stomach fat but you can follow a diet rich in proteins and complex carbs and low in fat. Therefore, pre-workout foods must be rich in carbs, lean protein, fibers and healthy fats that help the muscles to endure the hardships of high intensity exercises. Oats is complete pre-workout food for those who hit the gym in the morning when you don’t have time to eat breakfast 1-2 hours before the workout.
It’s a great source of carbohydrates, potassium and manganese that helps prevent muscle cramps, helps wound healing and increases bone strength and endurance.

In addition, it is easy to digest and therefore ideal for the days when you feel like pumping the iron or go for intense exercises.
Caffeine signals the muscles to burn stored fats rather that carbohydrates for extracting energy. The two most vital requirements of the body post workout are fluids and carbohydrates which should be taken within half-an-hour of exercising for the body to use the nutrients effectively. It is a rich source of vitamin D and potassium that provides energy boost and helps relieve muscle cramps and injuries suffered during workout. It is a dish full of wholesome nutrients that restores protein and carbohydrates in the body without making us feel bloated and full.
I am working in AIRPORTS AUTHORITY OF INDIA (KOLKATA) and my job demands physical fitness and I’m also conscious about this as I was an athlete in my past years. Make the most of your protein powder by pairing it with carbohydrate-rich foods like juices, shakes, or even a bowl of polenta.
Luckily, the same antioxidants that get things going in the bedroom will help you out at the gym, too: A study in the British Journal of Sports Medicine found that subjects who drank 24 ounces of tart cherry juice every day (the equivalent of about 120 whole cherries) experienced less muscle soreness and just a fraction of the usual strength loss after exercise. It takes just 15 minutes, and you can throw in a cup of sweet potatoes for the ultimate recovery drink. Learn whether you really need that plate of pasta before you exercise, and what kind of carbohydrates actually give your body a workout boost.
Oats settle well without giving you a bloated feeling and takes time to digest thereby keeping you satiated for longer slowly releasing sugar into the blood stream.  Addition of fruits and berries will help you keep hydrated throughout the workout. Sprouts are loaded with complex carbohydrates that take longer to break down thereby releasing energy for a longer period of time.
Eat a banana along with a cup of yogurt at least an hour before hitting the gym for optimal results. Nuts are packed with proteins while dried fruits are a good source of simple carbohydrates that are easily digestible and better supplier of muscle glycogen compared to complex carbohydrates.

It has double the amount of carbohydrates and protein compared to any sports drink or plain milk that is essential for revitalizing the tired muscles.
It is a rich source of carbohydrates, proteins, fiber and calcium that is vital for muscle recovery and energy. And if you're after the most nutritional bang for your buck, don't even think about throwing away the yolk: That golden center is home to half the protein, not to mention all of the egg's vitamin D and omega-3 fatty acids. The carbohydrates present in the fruits breakdown rapidly to supply energy during workout while the proteins help in checking muscle damage.
It is also a great source of carbohydrates that make up for the pre-workout energy requirements.
As for Rocky's infamous sports drink, "there's no evidence that raw eggs beat cooked," says Michael Matthews, author of Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body. Avocado is a no-brainer: In addition to healthy fats, which are crucial for absorbing vitamins A and E, it contains a suite of B vitamins that help your body metabolize all those healthy carbohydrates and proteins you've been packing away.
Green tea is good for you well beyond the gym, says Antonucci: Epigallocatechin gallate (EGCG), one of its key compounds, has been shown to help treat a number of chronic inflammatory conditions, from cancer to Alzheimer's and heart disease.
Turns out, under the usual butter and cream, these humble roots are actually a bonafide superfood, complete with three days' worth of vitamin A and 26 grams of carbohydrates to restore your glycogen supply. Here is a list of few nutritious foods that you can eat before and after your daily workout session in order to make the most out of it.
Compared to fats and proteins, carbohydrates offer a muscle pure sugar that it can use to produce energy, or ATP.
Second, your motivation to exercise begins to drop, since carbohydrates boost tryptophan levels.

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