What should be the food before, during and after training

Food is a source of energy for the body, especially in conditions of physical activity. The more active we are, the more calories the body needs, especially at first, until it adapts to the new level of stress. Those who want to lose weight, build muscle mass or just keep the body in good shape, you need to pay attention to nutrition before training and after training - so the body can get all the resources necessary to achieve your goals. It is on this issue that estet-portal.com will focus in this article.

Why is nutrition so important before and after exercise?

To get the maximum result after playing sports, you must:

• choose the right types of exercises (depending on the state of the body and the goal);
• exercise regularly;
• observe proper diet.

Proper nutrition increases energy levels, endurance during sports, and allows the body to properly adapt to physical activity and recover from exercise.

So estet-portal.com will tell you:

• what kind of nutrition the body needs before training;
• how to eat during training;
• What are the best foods to eat after a workout.

Pre-workout nutrition: what foods to eat

Adequate pre-workout nutrition provides the body with the energy it needs. During long and high-intensity workouts, glycogen and blood glucose are the main sources of energy (80%) used by the body.

Therefore, before training, it is advisable to eat carbohydrates and proteins, which are especially important for those who want to increase muscle mass. Many people think that protein is only needed after a workout for recovery, but eating a protein meal before exercise also provides muscles with the amino acids they need to grow and repair.

Before training, it is better to charge the body with carbohydrates and proteins.

So if you plan on exercising for more than an hour, or if there is a long time between eating and exercising, choose foods that are rich in carbohydrates and contain a moderate amount of protein, for example:

• eggs + fruits;
• oatmeal;
• whole grain bread with jam.

It is important to understand that different people's digestive systems respond differently to pre-workout meals: some may eat right before exercise, others need time to digest food and comfort during exercise.

Nutrition recommendations for exercise

The most important condition for training, especially intensive training, is hydration, i.e. drinking enough water. Therefore, during exercise (especially intense or in conditions of high temperature), it is necessary to drink water regularly (about every 15 minutes).

If you are exercising for more than 90 minutes, it will not be superfluous to recharge with carbohydrates (about 30-60 grams), especially if you feel a lack of energy. Of course, this need varies depending on the intensity of exercise and the characteristics of the body.

An example of a "carbohydrate snack" every 45 minutes after 90 minutes of physical activity is:

• 1 banana; or
• 30 grams of dried fruit.

Try not to overindulge in carbs during your workout as this can frustrate your weight loss efforts.

What kind of nutrition does the body need after a workout?

After long or intense workouts, the body definitely needs both time and proper nutrition to recover and muscle growth.

However, the exact amount of food you need after exercise also varies depending on how hungry you feel, what you eat before exercise, during exercise, and your body.

Read also: When you leave your workout, don't forget to close your "carbohydrate window"

So, some may need a full meal, while others may limit themselves to a glass of chocolate milk. By the way, a study by Central Washington University found that chocolate milk's 4:1 carbohydrate to protein ratio makes it an ideal post-workout recovery food.

For a complete meal to help your body post-workout, it should contain a healthy balance of carbohydrates for energy, proteins for muscle growth, and healthy fats for satiety, such as:

• brown rice or buckwheat;
• turkey or chicken breast;
• banana or dried apricots;
• water.

Eating before and after exercise is an important part of successful weight loss and muscle building. As for snacks during sports, they are only necessary in case of long or high-intensity workouts. Estet-portal.com recalls that each organism is individual, and therefore the needs for certain amounts of nutrients may vary depending on the characteristics of metabolism, the desired goal, the intensity and duration of classes, as well as subjective feelings. Approach nutrition wisely and the results will surely please you.