Do you exercise with passion? That’s perfect! Remember, however, that what you eat, both before and after training, should be carefully selected. Keeping a time interval between eating and training will allow you to prepare your muscles for increased effort and regeneration.
We present advice and suggestions for meals before and after training.
Energy before training
Try to eat a properly composed meal at least 2 hours before exercise, thanks to which the muscles will be properly prepared for exercise, with the right level of glycogen. Remember that food eaten at the last minute will cause an increase in insulin, which will result in a sudden drop in sugar and weakness. Let’s not skimp on carbohydrates that provide an energy boost. The meal before training should contain large amounts of protein, which is 1/5 of muscle tissue. During training, metabolism increases, and with it, the demand for this ingredient increases by up to half. Lean cottage cheese and milk, eggs, legumes, fish and lean meat are especially recommended. Avoid cabbage, broccoli, cauliflower, french fries and chops. Complex carbohydrates guarantee long-term energy supply, so let’s reach for root vegetables, fruits, groats and multigrain cereals.
We can choose natural yogurt with muesli, which should consist of nuts, raisins, oatmeal, pumpkin and sunflower seeds and be seasoned with honey. An equally delicious and nutritious proposition is to prepare brown rice with a pinch of sugar, grated apple and natural yoghurt.
Recovery after training
During physical exercise, deficiencies of B vitamins, as well as valuable antioxidants, such as beta carotene and vitamins A, C and E develop. Antioxidants are necessary to prevent the harmful effects of free radicals, which increase when we breathe faster. Magnesium and calcium are responsible for muscle regeneration, the level of these minerals decreases with sweat. Let’s not neglect hydration of the body, because the consequence of dehydration will be fatigue and lack of energy. The meal should be consumed within 30 minutes of the cessation of activity and be rich in protein, which participates in the formation of muscles and the regeneration of muscle cells.
A post-workout meal doesn’t have to be monotonous. Packed wholemeal bread sandwiches with mackerel paste will quickly replenish nutritional deficiencies. Turkey breast with a portion of brown rice and green beans is a complete meal. On the other hand, natural yoghurt with the addition of bran and honey, and a banana, is an excellent choice for people who feel like something sweet after training.