Before and After Training - It is important when and what you eat before and after training
As we told you before, no workout will help unless you eat healthy. Therefore, the synergistic effect of proper nutrition and physical activity produces the best results. We have reminded you what are the first steps you need to take, and now we want to tell you what is important and when to eat, or that it is important when and what you eat before and after training. Of course, we will not talk about the diet of professional athletes, but solely about the diet of recreational athletes and those who exercise to simply be fit or achieve and maintain the desired weight.
Depending on your needs, habits and responsibilities, we can have lunch 2-3 hours before training or up to 60 minutes before training. If eaten a few hours before training, the meal should consist of a source of protein, complex carbohydrates, fats and vegetables (for example: steak, integral rice, boiled cauliflower and salad or fruit). However, if we decide to take a meal later, just before training, we must keep in mind that such a meal should be digested and used faster, and should consist of readily digestible sources of protein, fat and carbohydrates. In this case, we'd like some protein shake with banana and peanut butter, or delicious oatmeal made from Greek yogurt, raspberries and oatmeal.
If we provide our body with enough nutrients, liquids and electrolytes before training, we are less likely to dehydrate, injure or harm our body in any way.
A post-workout meal helps us recover, replenish our energy reserves (glycogen), build muscle mass and improve fitness. This does not mean that we have to shake a protein shake immediately in the locker room, but that in the next 2 hours, and best in 60 minutes, we can take a meal that should contain the same ingredients as before the workout - protein sources, complex carbohydrates, fats and vegetables. In this case, your meal time also depends on when you ate before your workout. If you have lunch 2 hours before your workout, or decide to have a so-called fasting workout before breakfast, it is best to eat a fast-food meal as soon as possible. If you still excel at taking a meal 60 minutes before your workout, you have time to prepare yourself a delicious meal and eat a meal that could consist of meat, roasted beef and salad in the next 2 hours.
Of course, the nutritional needs of each of us are different and depend on many factors, so meal planning before and after training will depend on our nutritional needs, daily schedule of appointments, as well as our habits and health.
Our nutritionist Jasmina Mitrić