Working out frequently is a must for a healthy and comfortable lifestyle. Eating and exercising go hand in hand. So, having a balanced diet ensures that your body remains fueled throughout your workout sessions. Even though you have an appropriate time to work out, you can also time your eating and watch your diet to get the best out of everything.
This ensures that you keep your blood sugar level stable and get the most out of your exercises. Experts recommend that you eat before working out (pre-workout eating) and after your workout sessions (post-workout food).
What and when you eat before performing your exercises can make a significant difference to your performance and recovery. According to a fitness journal, eating breakfast elevates the rate at which your body combusts carbohydrates while exercising and also how fast the body digests and metabolizes food after exercise.
Before exercising, nutritionists recommend that you eat healthy options such as oatmeal with milk, eggs, berries with Greek yogurt, and/or vegetables. Having a meal two hours before your training helps in the following ways;
- It fuels your body and provides sustainable energy
- Improves your performance
- Hydrates your body
- Promotes speedy recovery
Having moderate amounts of protein before working out will increase your muscle mass and minimize the chances of muscle damage. Carbohydrates will preserve muscle and liver glycogen, stimulate the production of insulin and fuel your body throughout the training. Ensure that you avoid fats, as they will slow your digestion, hence reducing your performance.
This will depend on how long it has been since you ate your last meal, the duration of your workout and the type of workout you are doing. For a workout session that is less than two hours, the main point of emphasis should be hydration. Therefore, ensure that you drink plenty of water. On the other hand, if your workout will be more than two hours, sports drinks could be more beneficial.
Furthermore, workout supplements from musclesfax, fruits, liquid nutrition or gels can help supply energy, improve your performance, and boost recovery. When training for more than two hours, it is recommended you eat 15 grams of protein and 40 grams of carbohydrates every hour.
Post-Workout Nutrition Requirements
Eating fast-acting proteins, such as whey or casein hydrolysate, after exercising, reduces protein breakdown and promotes synthesis, hence increased or maintained muscle tissue. This enables better body adaptation and performance. Carbohydrates after training will replace or maintain liver glycogen, which improves performance in endurance athletes.
Post-workout eating is aimed at helping you to;
- Increase muscle size, and
- Boost future performance
Overeating before working out can make you feel lazy, whereas eating too little might not provide enough energy to keep your body energized throughout the whole workout session. So, ensure that you eat the correct amount of food.
Drinking water when training helps you to stay hydrated by replacing lost fluids. Sports drinks also maintain your body’s electrolyte balance and provide energy.