More and more individuals are turning to gyms, outdoor workouts, and physical challenges in their quest for better health and fitness. However, achieving the desired results depends on various factors, including proper nutrition for exercise.
When it comes to diet, there can be many uncertainties. If you’re curious about what to consume before and after working out, keep reading to learn more!
Preparatory training
Eating before a workout is essential for optimal performance and overall health, helping prevent injuries.
Before starting the activity, it is important to ensure that your glycogen reserves are fully stocked. Glycogen is a compound that the body utilizes to store glucose, the main energy source for cells, and is typically found in carbohydrates.
Carbohydrates are organic compounds.
Carbohydrates supply the body with the necessary energy for physical activity by converting into glucose, which fuels muscle cells for extended exercise sessions.
Proteins are essential molecules.
We should consume protein along with carbohydrates in this meal because protein serves as the body’s building blocks.
During physical activity, there is a higher chance of muscle fibers breaking down. Therefore, these nutrients are essential for them to increase in strength.
H2O
Proper hydration is crucial for effective exercise performance, so it is important to ensure you are drinking enough water to prevent dehydration risks during physical activity.
Suggestions
Great choices for this meal consist of:
- Bananas are a particularly popular type of fruit.
- oat grains;
- Sandwich options include whole grain bread with ricotta, tomato, and seasoned chicken.
- sweet potato;
- Eggs.
- Dietary supplements containing creatine and whole grains.
- Professional recommendation advises the use of glutamine or BCAA.
Bananas are a particularly popular type of fruit.
oat grains
Sandwich options include whole wheat bread with ricotta, tomato, and spiced chicken.
sweet potato;
Eggs.
Whole grains and dietary supplements containing creatine.
A professional suggests either glutamine or BCAA.
Agenda
Try having a nutritious meal containing proteins and carbohydrates 1.5 to 2 hours before your workout to enhance performance.
Not everyone may be able to eat beforehand, but you can still have a meal rich in carbohydrates, like a banana with oats, around 30 minutes before the activity.
Eating right before exercising should be avoided because it can lead to digestive issues and create a conflict in the body as the stomach tries to digest food while the muscles are being worked.
Post-exercise nutrition
Post-exercise nutrition is highly significant as it aims to supply your body with essential nutrients for the repair, replenishment, recovery, and adaptation following a workout.
Muscle growth happens when there is a sufficient amount of raw materials available to maintain a positive protein balance during recovery, preventing depletion of muscle reserves.
Planning this meal is a crucial aspect of your muscle-building and maintenance strategy.
Carbs and proteins
During exercise, it is important to consider not only protein but also the depletion of stored carbohydrates. Therefore, after exercising, a combination of proteins, carbohydrates, and some fats is needed.
Recommendations
At this moment, there are a few food choices available.
- rice;
- potatoes;
- Eggs.
- quinoa;
- noodle dish
- fish fillet or lean meat;
- chicken fillet;
- Yogurt that is not flavored or sweetened.
- Vegetables.
- Curdled milk product.
- Tapioca.
- Granola and supplements, like whey protein, casein, or carbohydrate-based options.
rice;
potatoes;
Eggs.
Quinoa is a type of grain.
Noodles.
Fish fillet or lean meat.
chicken fillet;
Yogurt that is made with natural ingredients.
Vegetables.
cottage cheese;
Tapioca.
Granola and supplements like whey protein, casein, or carbohydrate-based options.
Timetable
It is advised to replace lost nutrients within 30 to 60 minutes after exercising for optimal recovery.
A well-rounded training diet is crucial for your overall well-being and optimal performance. It is recommended to consult with a nutritionist who can create a personalized meal plan tailored to your habits, routines, and lifestyle.
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