Eating before, during and after training is important to promote muscle gain and promote weight loss, because food provides the energy needed to perform the workout and also promotes muscle recovery and muscle gain. In addition to paying attention to what to eat, it is also important to drink plenty of water during training to keep your body hydrated.
It is recommended that the pre and post training diet be guided by a nutritionist, as this way it is possible to give more guidance on how long before or after training you should eat and what to eat according to the person's goal. Thus, it is possible to have more favorable and lasting results. Check out how to improve your workout results.
1. Before training
The pre-workout meal varies according to the time between the meal and the workout: the closer the workout is to the meal, the lighter it should be to avoid discomfort during exercise. The recommendation is that pre-training is a source of carbohydrates, proteins and fat to ensure the energy needed for training.
One option is 1 cup of milk with 1 tablespoon of cocoa powder and a bread with cheese, or just a glass of avocado smoothie with 1 tablespoon of oats. In case there is not much time between meal and training, you can choose a yogurt and a fruit, a protein bar or a fruit like banana or apple, for example.
In addition, it is important to note that doing exercises on an empty stomach, especially in people without a training pace, increases the chances of hypoglycemia, which is when blood sugar drops too low, causing symptoms of heart palpitations, pallor and feeling faint. Thus, it is not recommended to train on an empty stomach, which can decrease performance during training and decrease muscle mass, which is not good even for those who want to lose weight.
Check out some other pre-workout snack options.
2. During training
During training, you should drink water, coconut water or isotonic drinks, depending on the intensity and type of training. Fluids containing mineral salts help to control the body's chemical reactions during exercise and keep the body hydrated.
Although hydration is important in all types of training, it is even more important when the training lasts more than 1 hour or when it is performed in an environment with high temperature or dry climate.
3. After training
Feeding after training is important to prevent muscle loss, promote muscle recovery after stimulation and increase protein synthesis in muscles. Therefore, the recommendation is that the post-workout is done within 45 minutes after training and is rich in protein, and the person may prefer yogurt, gelatin, meat, egg white or ham, ideally, a complete meal, such as lunch or dinner.
In addition, there are dietary supplements that can be indicated by the nutritionist to promote muscle mass gain and improve physical performance, such as whey protein and creatine, for example, which should be used according to nutritional guidance, and may be included both pre and post training. Here's how to take creatine.
Check out more tips on nutrition before and after training in the following video:
