Doctors recommend that adults engage in 150 minutes of moderate physical activity a week or 75 minutes of higher intensity. But do you know what to eat before and after training? Food has a relevant role in exercise objectives, be it to gain muscle mass or lose weight.
In this post, you will find some suggestions for foods to consume before and after training and understanding the nutritionist’s role in your planning. Read on!
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The Importance Of Good Nutrition For Training
Physical activity benefits the body, such as combating obesity and cardiovascular disease and improving mood. However, it’s no use having a good training routine if you don’t have a balanced diet since this combination generates results for the body.
The correct diet also guarantees well-being before training, increasing your exercise performance. It is important to emphasize that the body needs the energy to perform well and then needs it to be replenished to recover its reserves and muscles.
All food groups must make up the diet. In a balanced diet, there is the consumption of carbohydrates, proteins, minerals, vitamins, lipids, and fibers. That is, ingesting only one type of food does not provide all the nutrients necessary for the proper functioning of the body.
In addition to being balanced, the meal should be eaten, on average, every three hours. This is how long it takes the body to digest food entirely and how long amino acids last in the bloodstream. Therefore, one should replace larger meals with a smaller amount and less distance between them.
What To Eat Before And After Training
Doubt about what to eat before and after training is expected. Check out which types of nutrients should be privileged and some suggestions!
Before The Training
At that moment, the body needs the energy to perform the exercise well; carbohydrate is the most recommended food. However, it should be low-glycemic, as it is absorbed more slowly and a better fuel for activity.
Light proteins are also recommended, such as eggs. They are essential as they start the muscle recovery process as soon as the workout is over. In addition, this food releases amino acids into the bloodstream, which reduces the risk of injury and helps gain muscle mass.
Fibers should be consumed with caution. In excess, they can make it challenging to absorb carbohydrates – needed to provide quick energy to the body – and can result in stomach discomfort, which hinders training.
A significant differentiation is the consumption time. The idea is that the meal is held around one hour before training. However, if you don’t have that time, prefer lighter carbohydrates, such as whole grain bread. A hefty diet can cause discomfort during exercise.
Check out some food tips to be consumed before training:
- Easy-to-digest carbohydrates — sweet potatoes, pasta, and whole-grain bread;
- Light protein — egg, tuna, fish;
- Fruit — banana, juices, fruit salad;
- Fiber — granola, oatmeal.
After The Training
If carbohydrate was the protagonist of the pre-workout diet, protein is what stands out after the activity. Especially in bodybuilding training, eating foods rich in this nutrient, such as chicken and fish, is essential as they help in muscle recovery.
Carbohydrates also play a relevant role, even more so if training is heavy and long-lasting. They are responsible for restoring all the energy spent and increasing the insulin level, contributing to muscle mass gain.
Something that should not be forgotten is hydration. During the activity, the body loses liquid and mineral salts that must be replaced. Drinking plenty of natural or coconut water is essential, especially right after the end of the exercise. It is not recommended to ingest a large amount of water during the meal.
For those who practice bodybuilding, whey protein is a good option. It is obtained from whey and has rapid absorption by the body. This way, it ensures faster body recovery, but it must be consumed with a carbohydrate, as it needs glucose to enter the cells.
Check out some food suggestions to be consumed after training:
- Proteins — chicken, fish, egg, yogurt;
- Carbohydrates — brown rice, sweet potatoes, quinoa, fruit;
- Whey protein — traditional, homemade;
- Oilseeds — walnuts, macadamia, cashew nuts.
Follow-Up By A Nutritionist Is Essential
Defining the right amount of each nutrient in your meals is difficult. That is why consultation with a nutritionist is essential, who is responsible for prescribing a diet with the presence of all food groups and focusing on the goals of each one.
It is essential to be careful with ready-made menus that are easily found on the internet. Dietary planning must be individualized to respect the organism’s characteristics, the types of physical activity performed, and the patient’s routine since eating the right foods before and after training is essential.
In addition, the professional may order some biochemical tests to check the levels of nutrients in the body and find out if there is any relevant deficit or excess. This follow-up is essential to ensure that the physical exercises have efficient results and that they do not cause harm to the body.
Understanding what to eat before and after training is critical to achieving your goal of performing physical activities and having a healthier routine. Combining good nutrition with training, always accompanied by trained professionals, is the only way to improve your quality of life.