Sportswear? Checked! Suitable footwear? Checked! The sports bag? Checked! You only need one detail to get everything ready to train: food! Still don’t know what to eat before or what to eat after exercising? Well, keep reading!
Why food and training are important
When it comes to getting the most out of your training, you must take care of your diet. Because? Well, because before subjecting your body to the physical effort that will come with exercise, you will need to fuel it with proper nutrition. And the same thing when you finish playing sports: your body will need food to recover from the effort and strengthen and increase your muscles. As you can see, what to eat before and after training has a direct influence on getting the most out of exercise. Of course, in this case, we are referring to the food itself and not the supplements that you can take at certain times. Here are the tips you need to know now!
What to eat before training
Although not everyone does it and there is still debate about this issue, you must know that not eating enough before training can make you feel dizzy, nauseated, and lethargic, increase the risk of injury, and even hurt achieving your goals. The objectives of your training. Of course, there are people capable of training on an empty stomach, but The ideal is to recharge the body before starting to sweat as well as drinking water, both before, during, and after. Here are some ideas of what to eat before training.
Carbs are your friends.
Carbohydrates translate into energy. And when you ingest them, they transform into glucose and give you the energy you need to rock your workout. If you lack glucose when training, you will feel weak, and tired and you will even feel more like quitting and taking a nap. Before training, medium and fast assimilation carbohydrates are good because they are digested quickly and give you energy quickly. Here are some examples:
- a fruit
- A Greek yogurt (it will also give you protein)
- Oatmeal
dried fruits - Cookies
- a toast
- A rice cake
- A cereal bar
Proteins: the great allies of your muscles
Of course, in our selection of foods to eat before playing sports, proteins could not be missing. And you are They will come in handy in strength training. Of course, the idea is not that you opt for a hamburger right before training, but rather for proteins that are easy to digest and always without abusing the quantity. Some protein foods to eat before training are:
- The nuts
- Greek yogurt
- a boiled egg
- Milk or soy milk
- A slice of turkey
How far in advance to eat before training
Here is the million-dollar question. The idea is to eat between 30 minutes and 3 hours before training. W ell, this way, you will have already digested when you start exercising and the energy from the calories in those foods will still be ready to be used. Of course, we are not all the same and the idea is that you try until you manage to define what time works best for you and even what quantities. In the morning, a good idea may be to opt for a small breakfast half an hour before starting your routine. In the afternoon, have a snack thirty minutes before and, after a full meal, wait 2 or 3 hours to start training.
What to eat after exercising
After training, you must help the body recover. In this objective, food is essential. On the one hand, it helps the body recover the level of glycogen consumed during exercise, as well as with muscle recovery. On the other hand, not eating after exercising can lead you to feel fatigued and have to deal with low blood glucose levels, in addition to making it difficult to achieve your fitness goals.
When to eat after playing sports
It’s not just about what to eat before and after training, but also when to do it. In the case of post-workout, the key is to eat when before. If you can’t opt for a full meal right afterward, a snack can help you get by, but don’t forget the full meal later!
Load up on carbohydrates and proteins.
Just as you needed to eat these two types of foods before training, these are also essential afterward, only, in this case, carbohydrates will be medium slow absorption since you don’t need a quick load like before training, and healthy proteins. As carbohydrates, you can take:
- Walnuts
- brown rice
- Quinoa
- Whole wheat bread
As proteins are healthy, you can choose:
If you have done intense strength training for long periods, you may need an extra dose especially when what you are looking for is to gain muscle. There is a formula that will help you achieve it.
- Divide your weight by 2.2 to find out the kilos.
- Multiply the result by 0.4 and 0.5 to know the recommended protein intake range.
Remember that this formula will be good for you if you undergo intense resistance training for long periods. Otherwise, you don’t need to have such a high percentage of protein.
What to eat before and after training: hydration
We can’t finish this post about what to eat before and after training without talking about your great ally both before, during, and after training: water. Hydration is key, both for the well-being of your health and to achieve the goals you have set for yourself with your routines.
Now that you know what to eat after exercising and training, apply the tips to your diet and achieve maximum performance.
And you? What do you usually eat before and after exercising? Tell us about your experience!
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