We Are Tubecupers


We all know eating is important for our health and well-being. But what about the timing to eat? Specially if you work out? As a matter of fact, eating healthy and clean is equally important as exercising. While many of the exercise apps focus on recording exercise, very few focuses on both simultaneously. We know how your busy routine doesn’t allow you to research and ponder over what to eat before, during and after workouts. Therefore, for your ease, we have prepared a list of practical recommendations for what to eat before, during and post exercise.

The key is to eat a healthy, well-balanced and clean meal 2 hours before exercise and another healthy, well-balanced and clean meal 2 hour after the exercise. This way, most people can meet their workout nutrition goals without going overboard with planning.

Average people focus on quality & quantity

If you are exercising for general fitness, your goals are modest, and you do not possess any special physiological needs, then you need not worry a lot about timings. Your key focus must be on eating quality food in moderate quantity. Nutrient timings wont magically transform your body but will put you on a consistent track and make your body prone to healthy practice.

Let’s dig deeper into the breakdown of nutrition needs and what to eat to suffice those needs during pre-exercise, during-exercise and post-exercise times.

Pre-exercise nutrition needs

Before your exercise you’d want to eat something that keeps your energy levels up, boost performance, hydrate and preserve muscle mass.

What to eat

If you are a man, you might eat:

  • 2 palms of proteins
  • 2 handful vegetables
  • 2 thumbs of fat-full foods
  • 2 handfuls of carbs-dense foods

If you are a woman, you might eat:

  • 1 palms of proteins
  • 1 handful vegetables
  • 1 thumbs of fat-full foods
  • 1 handfuls of carbs-dense foods

During-exercise nutrition needs

You want to eat something during workout to remain hydrated, buck up performance, improve recovery and preserve muscle fat.

What to eat

If you are exercising for less than 2 hours:

  • Drinking plenty of water will do the chore for you if you are not exercising in heat or strength training.

If you are exercising for more than 2 hours:

Every hour you must consume

Post-exercise nutrition needs

Post-workout nutrition helps you to recover, rehydrate, refuel and build stamina.

What to eat

In between 0-2 hours after workout, men might eat:

  • 2 portions of protein
  • 2 handfuls of vegetables;
  • 2 handfuls of carbs;
  • 2 thumbs of fats dense food;
  • low-calorie beverage

And women:

  • 1 portions of protein
  • 1 handfuls of vegetables;
  • 1 handfuls of carbs;
  • 1 thumbs of fats dense food;
  • low-calorie beverage

Eating right is as important as exercising to stay healthy. Fitness apps such as My Fitness Pal allow users to record exercise as well as food, making the process of becoming healthy fun and easy.