Pre- and post-workout meals are important when coaching for achievement. The problem: there’s a common false impression about what meals and vitamins truly do for restoration and reaching your exercise objectives. A examine amongst health lovers exhibits, as an illustration, that half of the individuals assume that consuming carbohydrates after a exercise can result in much less optimum outcomes. Furthermore, one-third of the individuals don’t need to eat any energy in any respect straight after a exercise.(1)
When Googling “pre- and post-workout meals,” you get greater than 20 million outcomes. However what’s truly exhausting to search out is a transparent and complete overview about what occurs to the physique when figuring out, why the sort of exercise you do issues, and the way that pertains to what must be in your purchasing listing.
Diet can push your exercise to the following degree
Your physique wants the power to operate and carry out throughout your exercise. By burning the three main macronutrients (carbohydrates, fats, and protein), your physique positive aspects power within the type of adenosine triphosphate (ATP). ATP is a very powerful power supply in your physique.
If power isn’t wanted, it’s saved as creatine phosphate, glycogen and fats. Relying on the depth of your exercise and the way rapidly you want an power increase, you’ll get it from ATP.
Practice Higher With the Proper Diet
Diet for Endurance coaching
- While you begin a cardio exercise, your physique burns the glycogen in your blood and your muscular tissues first.
- These glycogen shops can present well-trained athletes with power for 1.5 to 2 hours.
- When marathon runners hit the wall or bonk in the course of the race, it means they’ve used up their glycogen shops, and their power degree crashes.
- Electrolytes (natrium, chloride, potassium, magnesium, and calcium) maintain your physique going (fluid steadiness, muscle contraction, and nerve impulses).
Diet for Energy coaching
- Your muscular tissues want sufficient coaching to have the ability to adapt and enhance.
- Intense power coaching could cause micro-tears in your muscle fibers and tendons (micro-trauma). Protein helps restore these tears, after which the muscular tissues develop. This course of is named hypertrophy.
- Extra protein is just not at all times higher. Extreme protein can injury your kidneys and bones and enhance the acidity of your urine.
Attempt our calculator to determine how a lot protein you want:
Dietary Data To Take into account In On a regular basis Life
Day by day Calorie Consumption:
- 24 cal/kg of physique weight x 1.4-2.4 (relying on the exercise degree)
Day by day Nutrient Consumption for Optimum Efficiency:
- 4g of carbohydrates/kg of physique weight
- 1-1.8g of protein/kg of physique weight
- 1g of fats/kg of physique weight
Optimum Distribution of Macronutrients per Day:
The three macronutrients (carbs, protein, and fats) are the principle suppliers of vitamins in your food regimen. They supply your physique with power and serve many different important capabilities.
Your every day meals consumption ought to embody this proportion of macros per day:
- Carbohydrates: 55-60%
- Protein: 12-15%
- Fats: 25-30%
Study extra about carbs, protein, and fats by clicking on the next picture:
What to Eat Before a Workout: Best Pre-workout Meals and Snacks
Food is fuel. A pre-workout snack is needed to power you through your run so you can complete it feeling strong. Get it wrong and you will feel it. Overeat and your stomach will let you know when you up the intensity. Too little and you’ll “bonk” or hit the wall and finish feeling weak. Keep it simple and balanced with adequate hydration.
Nutrition for Endurance training
- Eat a proper meal two to three hours before a cardio workout.
- The meal should include enough carbs as well as some protein.
- You can have a small high-carb snack up to 10 minutes before the workout. If you want a blast of energy quickly, have something with a high GI (>70).(2)
- Don’t forget to hydrate before, during, and after your workout. You don’t want to get seriously dehydrated (loss of >2% of your body weight from sweating), which affects your electrolyte balance. This can really hurt your performance.(3)
Nutrition for Strength training
- Eat a proper meal two to three hours before your cardio workout.
- Combine carbohydrates and proteins in a ratio of 3:1.
- You can have a small high-protein snack or shake up to 10 minutes before your workout.
Steer clear of greasy, spicy, or high fiber food before your workout. These can upset your digestion and cause heartburn or feel heavy in your stomach, which hurts your performance.
Shopping List for Pre-workout Meals
Make sure you have these foods at home for a perfect pre-workout meal:
- Rice waffles
- Nut butter
- Greek yogurt
- Cow milk / non-dairy milk
Not sure if you remember all these foods to put into your shopping cart? Save the following infographic on your phone and take it with you next time you go grocery shopping:
These recipes are perfect before your workout:
Meals and Snacks Before Cardio Training:
Meals and Snacks Before Strength Training:
What to Eat After a Workout: Best Post-workout Food
What you eat after you work out is just as important as what you eat before. Skip a post-workout snack or meal and you’ll slow down your ability to recover. This can range from feeling sore the next day and having to cancel your workout to feeling exhausted over the coming days and not performing at your best.
Protein is important after training. You need it for muscle repair and recovery after an intense workout. More isn’t always better: your body can’t store excessive amounts of protein – the extra amounts will get stored as fat.
Nutrition for Endurance training:
- The optimal post-workout recovery window is about 30 minutes. Your snack should be a good mix of carbs and protein (2:1 ratio).(4)
- Carbohydrates are essential after a long workout to replenish your glycogen stores.
- Your body loses electrolytes when you sweat, so feel free to add some salt to your meal. If your workout was long, a drink with electrolytes and carbohydrates is a good way to support recovery.(5)
- Weigh yourself before and after your workout. The difference will tell you how much fluid you need to drink.
Nutrition for Strength training:
- Your body refills its energy reserves during the regeneration phase. When you consume macronutrients, this improves your recovery.
- The optimal post-workout recovery window is about 30 minutes. Focus on protein combined with a smaller portion of carbohydrates (more if you want to build muscles or gain weight). You should eat 20 to 25 g of protein right after your strength training to support muscle protein synthesis.(6)
- Don’t feel like you have to take supplements after your workout. Your protein needs can be covered in a balanced diet. If you don’t have time for a meal, a protein shake or bar is a good alternative.
Shopping List for Post-workout Meals
Make sure you have these foods at home for a perfect post-workout meal:
- Kidney beans
- Sweet potatoes
- Chicken breast
- Cottage cheese
- Greek yogurt
- Cow milk/non-dairy milk
- (Vegan) protein powder
- Vegetable oils
- Unsalted nuts
- Nut butter
Not sure if you remember all these foods to put into your shopping cart? Save the following infographic on your phone and take it to your next grocery shopping:
These recipes are perfect after your workout:
Your pre-workout meals and what you eat after a workout significantly influence your performance and recovery. Follow our tips if you want to take your diet (and your workouts) to the next level.