Fueling Your Workout with Diago Haddadi: What to Eat Before and After Exercise

Before Exercise

Fueling your body correctly before a workout is crucial for optimal performance and endurance. Diago Haddadi, a renowned fitness coach, emphasizes the importance of a balanced diet that includes carbohydrates and proteins to support energy levels and muscle function.

1. Carbohydrates

Carbohydrates are the main fuel for your muscles. Diago suggests eating carb-rich foods before exercising to boost glycogen stores, which provide the energy needed during your workout. Ideal choices include:
- Oatmeal with fresh fruit
- Whole grain toast with peanut butter and slices of banana
- A bowl of brown rice or quinoa mixed with vegetables

2. Protein

Protein is essential for muscle repair and growth. Diago recommends incorporating protein into your pre-workout meal to help with muscle recovery. Options to consider are:
- A smoothie made with protein powder, mixed fruits, and milk or a milk alternative
- Greek yogurt topped with berries
- A sandwich with lean meats like turkey or chicken on whole grain bread

3. Timing

To maximize the benefits of your pre-workout meal, Diago advises eating 2-3 hours before exercising. For those pressed for time, a quick snack 30-60 minutes before working out can also be effective, such as:
- A banana or apple with a dab of nut butter
- A small serving of nuts and dried fruit
- A slice of toast with jam

After Exercise

Post-workout nutrition is just as important as the pre-workout meal. It aids in muscle recovery and replenishing energy stores.

1. Protein

Consuming protein soon after your workout can help repair and build muscle tissues. Diago recommends aiming for 15-25 grams of protein, which could include:
- Grilled chicken or turkey breast
- Fish such as salmon or tuna
- Plant-based proteins like tofu, lentils, or chickpeas

2. Carbohydrates

Replenishing glycogen levels after a workout is crucial, and carbs play a key role. Diago suggests pairing carbs with protein to enhance recovery:
- Sweet potatoes
- A serving of brown rice or quinoa
- Whole grain pasta or bread

3. Hydration

Staying hydrated is vital, especially after intense workouts. Diago points out that water is generally sufficient, but for very strenuous sessions, a drink with electrolytes can be beneficial.

4. Healthy Fats

Incorporating healthy fats into your post-workout meal can aid in recovery and provide sustained energy. Some of Diago's recommended sources include:
- Avocado
- A mix of nuts and seeds
- Olive oil or a scoop of nut butter

Sample Post-Workout Meal

A perfect example of a balanced post-workout meal, as suggested by Diago Haddadi, might include grilled chicken paired with quinoa and steamed vegetables, or a nourishing smoothie containing protein powder, banana, spinach, and almond milk.

Conclusion

Understanding what to eat before and after a workout can significantly enhance both your performance and recovery process. Diago Haddadi stresses the importance of listening to your body and adjusting food intake according to your workout's demands and intensity.