What should be eaten before and after exercise? – wistropa1

We probably all made the following mistake: it’s Saturday afternoon, full of goodwill, put your sports outfit – today, we will tear everything! When you open the refrigerator to quickly eat the remains of the day before, you are quickly disappointed: a horde of mold makes your meal finish directly in the trash. Too bad, you can eat after the training session. Arrived on the spot, you quickly repent of your decision. Your training session is very similar to a YouTube video entitled: the 25 most fun failures in the history of sport). The moral of this story: it is important to eat well before and after a training session. In this blog, we give you advice on what you should eat before and after your training sessions, in the best time to eat and share our favorite recipes.

What do you eat before the year?

The body needs fuel to work, just like a car. Have you ever tried to go around Was the tank empty? So why should you exercise without any form of fuel in your body? Food that consumes before a training session is very important, because it plays a key role in the way you feel and perform.

Carbohydrates are the main source of energy for the body and are essential during the exercise (SURGIUM During prolonged and/or intense efforts). Have you planned an intense training session? So make sure your diet is rich in carbohydrates to allow you to resist.

The number of grams of carbohydrates you need per day depends on the intensity of your training program. For a session of about 1 hour, they should be sufficient from 5 to 7 grams of carbohydrates per kilogram of body weight. If you train for 1-3 hours a day, you will need 6-10 grams. It is obviously preferable to distribute the necessary macronutrients during the day. If you want to determine the amount of carbohydrates you need to consume before the training session, you can read our blog on energy needs and macronutrients.

Of course, the most important thing is to consume a nourishing meal before training; So don’t only focus on carbohydrates. In addition, in this blog, we listed the tastiest recipes to eat for you before the year.

When should you eat before the year?

We have already mentioned it briefly, but we have a generous meal just before the training session is a bad idea. The body needs a constant blood supply to digest food. When you train, the muscles need blood rich in oxygen. The muscles will always have priority, This will slow down digestion, resulting in a sensation of the whole. To avoid this feeling, it is better to respect the following deadlines between the meal and the exercise:

2-3 hours before the year

When you planned an intense training session, it is always important to eat well in advance. Take a good meal for about 2-3 hours before the year and drink half a liter of water (500 ml). Your body will therefore have enough time to digest this meal, which will allow you to decongest the reserves of energy and water for the exercise.

It is particularly important for resistance athletes (those who train more than an hour and a half) to consume enough carbohydrates from 2 to 3 hours before the year. We recommend resistance athletes to include at least 70 grams of carbohydrates in their diet to have enough energy during their efforts.

Make complex carbohydrates (nutrients that are digested more slowly by the body and therefore provide sustainable energy) 2-3 hours before the training session.Here are some examples of complex complex carbohydrates:

• Full rice
• Fiber
• Oatmeal
• F whole bread
• Full pasta
• Vegetables
• Fruit
• Yogurt

30-60 minutes before the year

Even if you follow a rigorous nutritional plan, sometimes it happens that, just before a training session, you are suddenly taken by a feeling of hunger as if I hadn’t eaten anything for days. Starting the session with the stomach that Gargouille is not a good idea, but fortunately this problem is easily solved thanks to fast carbohydrates (carbohydrates that are quickly absorbed in the blood, which causes high blood sugar). It is better to consume the following products just before the training session:

3 recipes to be savored before the effort

Giving you the deputy stomach is always a bad idea. We selected 3 recipes for you before the training session:

1. Protein banana and strawberry pancake

2. Wrap the protein tuna

3. Grilled bread in La Feta

What do you eat after exercise?

After an intense sports session, the body needs high quality and energy nutrients. The diet after exercise is very important, especially when you practice bodybuilding. What should be eaten after exercising to develop muscles? During a bodybuilding session, muscles Under slight injuries and the small resulting tears must be “repaired”. To allow muscles to recover as quickly as possible (or develop), your body needs (among others) of proteins. In fact, proteins contribute to the growth of muscle mass. Faster consumes them after the training session, the better!

After the effort, it is recommended to eat or drink from 20 to 40 grams of protein within 2 hours of effort. For example, you can drink a protein smoothie. Are you curious to know your daily protein needs? In our blog on the intake of protein, we deepen this topic.

During the effort, the muscles use the body’s glycogen reserves, that is, quickly to say the available carbohydrates. So that the muscles can Find their normal skills as quickly as possibleIt is important to reconstruct this reserve as soon as possible. You can choose to consume fast carbohydrates, for example a protein bar, but obviously also a main meal is suitable. In this way, we hear a breakfast, lunch or dinner.

3 recipes to savor after the effort

You designed the best of you during your training and now you want to get the right nutrients. When you think of energy foods, you probably think of a plate of rice, chicken and broccoli. Fortunately, there are many other options! We chose 3 delicious and nutritious recipes for you after the effort: