Some nutritious pre- and post-workout snacks, such as bread with dulce de leche, oat pancakes and protein omelette, improve the repair of muscle fibers, accelerating their development and growth and promoting muscle mass gain.
In addition to pre- and post-workout snacks, it is also important to maintain good hydration during physical activity, including drinking water, coconut water or isotonic drinks, depending on the intensity, duration and type of exercise performed.
To promote muscle mass gain, it is also advisable to consult a nutritionist, to carry out a complete assessment and create a nutritional plan adapted to each person’s needs and objectives.
Pre-workout snacks
Pre-workout snacks should be rich in carbohydrates and have some protein or healthy fats to maintain energy during training.
1. Yogurt with fruit and oats
Yogurt with 1 fruit and 1 tablespoon of oats is a good pre-workout snack, as it provides a good amount of carbohydrates and proteins to maintain energy during training. Natural yogurt, for example, has 7 g of protein in each unit, the same amount found in 1 egg.
2. Bread with dulce de leche
Bread, especially white bread, with dulce de leche is a good pre-workout snack, because these foods are rich in simple carbohydrates, which are quickly absorbed by the body. Therefore, this snack can be recommended to increase energy during long-term or high-intensity training, such as triathlons, weightlifting, crossfit and HIIT, for example.
However, bread with dulce de leche should preferably be consumed under the guidance of a nutritionist or doctor. This is because this snack is rich in carbohydrates with a high glycemic index, which can cause, in the long term, weight gain and the emergence or worsening of health problems such as diabetes and fatty liver in some people.
3. Milk with cocoa and toast
Milk with cocoa and whole grain bread toast is a great pre-workout snack, as it provides proteins and carbohydrates that will supply your muscles with energy throughout your workout. Furthermore, cocoa is rich in antioxidants that will help with muscle recovery and prevent severe pain from appearing after exercise.
For those who want to lose weight, milk with cocoa is enough to give them energy to face training. Another good option is to eat wholemeal bread toast with ricotta.
4. Banana and peanut butter smoothie
Taking a smoothie made with banana, milk and peanut butter is another pre-workout option as it provides a lot of energy. Peanut butter is rich in proteins, good fats and B vitamins, which will increase energy production during physical activity. To make it even more caloric, you can add oats to the smoothie.
For weight loss, the best option is to make the smoothie with just milk and banana, as this reduces calories while maintaining a good amount of energy for training. See the benefits of peanut butter and how to use it.
5. Oatmeal pancake
Oat pancakes are rich in good quality proteins and carbohydrates, making them a great option to eat before any type of training. This pancake can be made with 1 egg, 2 tablespoons of oats, 1 teaspoon of sugar, a little skimmed milk and lemon zest.
The pancake can be accompanied by natural yogurt, fruit or peanut butter, for example, adding greater nutritional value.
To lose weight, it is recommended not to add sugar to the pancake and consume it together with low-fat natural yogurt and low-calorie fruits, such as strawberries and blueberries, for example.
6. Avocado and banana smoothie
Avocado and banana smoothie is another energetic and protein snack to be consumed before training, as banana and milk are rich in carbohydrates, proteins and minerals, which help to improve energy during training and stimulate increased muscle mass.
Furthermore, avocado is rich in fats and proteins, as well as containing minerals such as magnesium and potassium, as does banana, which contains important nutrients for muscle contraction and to combat muscle fatigue and cramps during training.
To lose weight, it is recommended that the milk used to prepare avocado is skimmed, avoid added sugar, and use fruits lower in carbohydrates such as apples or peaches, for example.
Post-workout snacks
Post-workout, a greater amount of protein and calories is needed to promote rapid recovery and stimulate hypertrophy.
1. Sandwich with tuna pâté
Tuna pâté must be made by mixing the tuna with cottage cheese or natural yogurt, which can be seasoned with a pinch of salt, oregano and a drizzle of olive oil. Tuna is rich in protein and omega-3, a fat that has anti-inflammatory action and helps reduce muscle pain.
Preferably, wholemeal bread should be used, and you can also accompany this meal with a glass of natural, unsweetened fruit juice. To lose weight, sandwiches are also a good option, but you should avoid drinking juice.
2. Have lunch or dinner
Lunch or dinner are great post-workout meals because they are complete and have large amounts of protein. When adding rice and beans, for example, in addition to having carbohydrates, this combination also brings amino acids and proteins that will recover muscle mass.
Furthermore, these meals usually include good amounts of meat, chicken or fish, which are foods rich in protein. To top it off, you should add vegetables and a drizzle of olive oil to the salad, which will bring good fats and antioxidants.
Those who want to lose weight can eat just salad and meat, for example, or a vegetable soup with chicken or make zucchini noodles. See some substitutes for rice and pasta.
3. Protein omelet
Making an omelet is also a great choice for post-workout, as it is quick, full of protein and very satiating. A good way is to use 2 eggs for the dough, which can contain 1 or 2 tablespoons of oats to give more energy, and fill it with shredded chicken, ground beef or grated cheese plus vegetables, for example. To accompany it, you can have coffee with milk or a glass of natural fruit juice, without sweetening.
To lose weight, a vegetable or cheese omelet is an excellent choice, accompanied by black coffee or unsweetened tea.
4. Turkey, tomato and egg sandwich
The turkey, tomato and egg sandwich is a complete post-workout snack, as it contains carbohydrates, proteins and vitamins that promote body recovery and stimulate the growth of muscle mass. The turkey, tomato and egg sandwich can be seasoned with a little olive oil, or even topped with natural yogurt, cream cheese or chickpea paste, for example.
It is recommended that the sandwich be made with whole grain bread, such as rye, oat or quinoa, for example, as they contain complex carbohydrates, minerals, fiber and antioxidants, promoting muscle recovery immediately after physical activity.
For people who want to lose weight, you can consume just 1 slice of bread to reduce the amount of carbohydrates, and you can accompany the sandwich with unsweetened tea or coffee or water, avoiding juices or carbonated drinks.
See the following video for some examples of foods rich in protein to gain muscle:
