It is important to give your body the right nutrients within an hour after you have finished training. The best way to do that is by eating. It’s a good idea to eat something simple and fast, like a fruit smoothie with yogurt and some nuts in it. This meal takes about half an hour to make and consists of protein, carbohydrates, and fat.
About half an hour before you go to the gym eat some protein-rich food with either carbohydrates or fat. This can be a meal like meatballs with potatoes, rice or spaghetti. As long as the meal consists of carbohydrates and protein, it’s fine. If you prefer a low-carbohydrate diet, you can eat more fat before training, for instance in the form of avocado.
Before Exercise or Training
One hour before exercise it’s important not to eat any carbohydrates or protein. You can drink water and take a vitamin tablet. If you take the latter, make sure to drink enough water with it so that it doesn’t get stuck somewhere in your body!
During exercise, you should think about drinking water and sports drinks. These contain carbohydrates, which the body can use as energy during training.
After Exercise or Training
After you’re done exercising, it’s time to replenish your energy stores by eating carbohydrates and protein again. You also need amino acids (the building blocks of proteins) after hard training sessions because these are lost in large quantities if you exercise a lot. Think of it as the “repair kit” for your body.
After training, eat a meal containing carbohydrates and protein, such as pasta with vegetables and/or meat in tomato sauce. This type of food can be eaten within half an hour after training. Some people prefer to drink sports drinks instead of eating something for half an hour after exercising.
Before going to bed, it’s a good idea to eat a protein-rich snack. That’ll help your body create muscle during the night. A glass of milk and whole-grain crackers with cheese or yogurt is a good choice. If you prefer something sweeter, you can drink a glass of chocolate milk or eat yogurt with nuts or honey.
Don’t drink milk before you go to bed because it contains high levels of casein, which can be hard to digest. If you’re lactose intolerant, don’t drink milk either.
During Exercising
When exercising for more than two hours, the body needs energy during training. For this reason, it’s best to eat a carbohydrate-rich meal about an hour before exercising. If you want to eat half an hour before exercise, choose fruit or whole-grain bread with peanut butter or jam as a snack.
If you don’t have the time to eat something before training, drink a sports drink containing carbohydrates instead.
You need energy for both your brain and your muscles, so it’s best to eat something before you go to bed. You can drink milk or eat a smoothie with fruit, yogurt, and nuts before you sleep.
You don’t need any food after training if you’re not hungry, but make sure to drink plenty of fluids! It’s also beneficial for the body if you include some carbohydrates and protein in the form of a fruit smoothie.
Don’t drink too much fluid after training because that can lead to stomach problems. In general, it’s a good idea to start drinking fluids before you feel thirsty during exercise. You should then continue drinking regularly throughout your workout (or game). Make sure that the sports drinks you choose don’t contain too much sugar or other sweeteners.
The best after-training meal is half an hour after exercising, but you can also wait a little longer. For this meal, eat carbohydrates and protein in the form of pasta with vegetables and/or lean meat in tomato sauce. Don’t forget to drink fluids! It’s a good idea to eat a little before going to bed, too. This can be in the form of milk and whole-grain bread with peanut butter or jam.
Don’t drink too much fluid after training because that can lead to stomach problems. In general, it’s a good idea to start drinking fluids before you feel thirsty during exercise. You should then continue drinking regularly throughout your workout (or game). Make sure that the sports drinks you choose don’t contain too much sugar or other sweeteners.
Already know what to eat after training? Great! Now go out and give it a try!
