To eat or not to eat: before, during and after training

We found answers to the question that worries all people, engaged in sports. It seems that the trend to eat salad leaves and to jump on aerobic workouts until you faint, being wrapped with a plastic film for an even more intense weight loss, finally disappears. People have become more aware of the of training and nutrition issues.

So, is it worth it to come to the gym hungry and will this improve the results? You need to understand that you spend a lot of energy during training, so you should have it. Otherwise, it may result in weakness (not to be confused with natural fatigue), and syncope in extreme cases.

Accordingly, it is important to replenish the body’s energy reserves approximately 1-2 hours before a training. Carbohydrates are responsible for the energy, so, the foods, which will be perfect for this period, are, for example:

  • oatmeal
  • rice
  • buckwheat
  • whole wheat pasta.

You should determine the exact time when it’s best to eat by your schedule of the day and metabolic rate. For example, some people find a meal 2 hours before a training to be too early, because they get hungry. At that, the interval of less than an hour is too short, because if they eat in less than hour before a training, their physical activity is accompanied by heaviness and feeling of full stomach.

If you are a beginner athlete, you should know the signs of the excessive fatigue during the trainings, like:

  • eyes close on their own,
  • it is impossible to make a step, not to mention working out.

If you ever felt anything like this, we advise you to take sweetened still water with a slice of lemon with you to the training. Glucose will help you to quickly regain forces, and you will be able to continue training.

Over time, our body adapts to the loads, and you can give up the supporting drink. If you like it, though, you don’t have to give it up. This cocktail is absolutely harmless.

Should we drink during training or not – this dispute is tougher than the “egg or chicken” one. The world has not yet reached a final opinion (I suspect that it will not reach it ever), so act according to the needs of your own body.

Some people can not do without water, while others find it comfortable enough to train completely “dry” or barely wet their throats. If you do not want to drink for one reason or another, a muesli bar or a banana will help you restore your forces urgently.

The menu after the end of your trainings depends on your further plans. If you have an entire day ahead, you should restore the energy spent within half an hour the training, so that you do not feel exhausted all day long.

You can have:

  • fruit,
  • dried fruits,
  • freshly squeezed juice.

Full meal should wait for a couple of hours. When the training finishes your day and you go home to sleep, dinner should consist mainly of proteins, like:

  • cottage cheese,
  • chicken breast,
  • fish,
  • scrambled egg whites.

Such food will not allow the over-enhanced metabolism to burn muscles during the night and will contribute to the formation of a beautiful muscle definition.

May all your workouts be effective!

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