When you finish training, eating is a must and you should never ever skip a meal after finishing your workout. You must drink a lot of water but hydratation alone is not enough. Even if you're trying to lose weight or cut fat, your muscles still need the necessary nutrients to repair themselves.
A lot of people make the mistake of not eating properly after going to the gym and it can lead to injury or fatigue. Just a simple meal made of protein (animal or plant-based) and veggies (chicken and broccoli for example) or at least a protein shake is all you need to help your body recover after an intense workout.
So why should you eat right after working out? You need to know that eating properly is a way to accelerate your progress or at least to avoid slowing it down. It is crucial in terms of performance and muscle recuperation. Packing some extra calories on workout days is not a bad thing.
Whether you're trying to lose fat or bulk up, you must eat!
Many people find themselves too skinny and want to grow bigger. Apart from lifting weights and exercising regularly, you will need to eat more, a lot more! Eat more carbs, more protein, and also more greens.
You will gain some fat which is normal while bulking up. If you are after gaining only lean muscles, you can still do it but after getting heavier. Maintaining a fun lifestyle is necessary if you want to stay consistent and a strict diet might distract you from your goals.
Once your workout is over, enjoy a full meal, even if it's heavy! If you are in your cheat day, think about a juicy slice of pizza, a 12 inches sub at Subway with a lot of extras or a large plate of pasta with sauce and extra beef.
If your metabolism is fast and you tend to lose weight easily, you must eat a lot more than usual. If you gain too much weight, it will still be faster for you to lose extra weight compared to the average Joe.
See the article: The role of diet in a healthy lifestyle
What should you eat before a workout?
Generally, you should eat a high carbohydrate meal two to three hours before training or exercises. However, this remains a tricky question and it really depends on who you are and your metabolism. Eat too heavy and you will not feel too good during the session, eat too little and you might feel dizzy or faint while working out, especially if the intensity is high.
The best thing you can do is try various snacks and meals and see how your body reacts to them. The goal is to avoid feeling weak or nauseous during your training session. It will also depends on the time of the day: working out in the morning is not the same as working out at night or in the evening after a long day at work. If your last meal was a few hours ago, do not forget to take a small snack one or two hours before training and stay well hydrated.
Don't forget to eat a balanced meal after working out. If you want to gain weight, you can have a bigger portion, and if you're trying to lose weight, you should limit your calorie intake to what's necessary to recover from your sport session. Try to vary what you eat to avoid boredom in the kitchen, mix protein, carbs, and lipid to get all the nutrients your body needs.