Pre & Post-Workout Nutrition
As important as exercise is, it is equally important for the exerciser to know what to eat before and after it, in order to have the best possible result.
Meals before and after training, the appropriate quantity, and the time you consume them, can make a difference in relation to the results of your effort.
Why is proper nutrition necessary before exercise?
Pre-workout nutrition is of utmost importance so that the body is prepared for training. Proper nutrition and the intake of the necessary nutrients before exercise will provide the energy and strength we need for better performance. Each macronutrient has a specific role before a workout. However, the ratio in which we should consume them varies depending on the individual and the type of exercise.
What to eat before a workout?
Carbohydrates are the main source of energy for the muscular system. During a workout, the muscular system consumes energy from carbohydrates in food for immediate use (glucose), or from additional energy reserves in our muscles (glycogen). Glycogen is the way the body processes and stores glucose. Glycogen stores are therefore the main source of energy for our muscles. Glycogen is used for short-term, high-intensity exercises such as weightlifting, while fat is the fuel source for longer-term, moderate-to-low-intensity exercises such as aerobic exercises.
It is possible to cause muscle mass loss if we regularly exercise on an empty stomach. This is because when we are hungry, the body goes into survival mode and draws protein from the muscles instead of the kidneys and liver, where the body normally seeks protein.
When this happens, muscle mass is lost, which can ultimately slow down the metabolism and make it difficult for people who are also in the process of losing weight. In addition, an empty stomach does not give us the fuel we need to cope with an intense workout.
Research shows that performance can decrease if we are dehydrated, therefore, we should consume enough water before training since sweat causes dehydration. You can drink a glass of water before starting training, about ½ liter three hours before training or even during it, if there is heavy sweating.
How long before training should I eat?
A complete meal containing all three essential macronutrients (carbohydrates, protein and fat) should be consumed at least 2 ½ – 3 hours before training. If training starts in an hour or less I will choose foods that are simple and easy to digest, and will quickly give me the energy I need. So I can eat a fruit or a bar.
What to eat before training?
- Toast with peanut butter & honey
- Egg with avocado & 1 slice of bread
- Smoothie: fruit, milk & peanut butter
- Macaroni with minced meat
- Chicken with sweet potato & avocado
During exercise, what should I pay attention to?
Long-distance and endurance athletes can benefit from consuming carbohydrates during long-duration training and competitions (more than 60 minutes), such as energy gels and sports drinks.
Why is proper nutrition after exercise necessary?
Many people believe that after the gym with a small snack all the effort they made will be wasted. On the contrary, the meal after exercise is just as important as the one before.
The reason is that during this time the exerciser must replace some of the proteins and carbohydrates he lost, in order to help in the best possible recovery. It is particularly important to provide our body with carbohydrates and proteins after training. There is a deep-rooted perception that after training we should avoid taking carbohydrates and encourage the intake of “clean” protein to rebuild damaged muscles. If for some reason we do not recharge the stores (liver, muscles), then the body breaks down our muscle cells to regenerate glucose, a process known as proteolysis. For this reason, the recovery meal should include carbohydrates and proteins. In this way, glycogen stores are restored, muscle protein catabolism is reduced, protein growth is enhanced and faster recovery is achieved.
How long after training should I eat?
The timing of food consumption after exercise is considered extremely important, as it contributes to achieving optimal results. It is recommended to consume a meal within 30 minutes to two hours after exercise.
In addition to nutritional pathways related to food, hydration in the body before and after training is also of particular importance. When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results and reduce recovery time.
What to eat after training?
- Chicken with rice and grilled vegetables
- Omelette with vegetables and 1 slice of wholemeal bread
- Quinoa in a salad with salmon
- Tuna salad with rusk
- Tortilla with hummus or mushrooms & grilled vegetables
- Yogurt with fruit
In conclusion, nutrition plays an important role both for maximum athletic performance and for achieving your personal goals such as regulating body composition.
There is no ideal meal for everyone as it depends on various factors, such as training goals, the type of training, its intensity and duration, as well as the athlete’s body composition. That is, a person aiming to lose weight and get in shape will not eat the same meal as someone aiming to gain volume. Likewise, an athlete who runs long distances or is a cyclist. All of this is therefore individualized and a dietitian will help you achieve your goals and will give you the knowledge you need regarding your diet based on the sport you are involved in.
In general, the pre-workout meal will provide you with the appropriate energy to cope energetically during exercise, and the post-workout meal will help you recover.
