What To Eat Before And After Training

Time for reading: ~4 minutes Last Updated: November 06, 2022

Nutrition can both enhance the effect of training and reduce it to nothing. For some reason, making the right fitness menu is much more important than, say, buying good sports clothes. The most correct approach is individual: an experienced athlete needs a completely different diet than a girl who practices yoga several times a week. However, there are general recommendations

Nutrition can both enhance the effect of training and reduce it to nothing. For some reason, making the right fitness menu is much more important than, say, buying nice sports clothes. The most correct approach is individual: an experienced athlete needs a completely different diet than a girl who practices yoga several times a week . However, there are general nutritional recommendations that nutritionists recommend if you want to get more out of exercise .

Before training

The main rule is not to train immediately after eating. This interferes with the digestion process and threatens with unpleasant sensations - nausea, drowsiness, bloating, distracted attention. Sports nutritionists advise to eat 2-3 hours before training and to focus on foods that provide energy for movement. It is best if the meal consists of a portion of protein (omelet or steamed fish) and slow carbohydrates (vegetable salad or quinoa stew).

An equally important rule is that you can't train when you're hungry. Many people use this strategy to lose weight faster, however, if the body will experience a lack of nutrients, a full-fledged training will not work. Do not be afraid to eat before training : a light lunch or dinner will start metabolic processes in the body, which will only accelerate during cardio or strength training .

If it was not possible to eat a couple of hours before training , and you don't want to miss classes , you can drink a smoothie made of almond milk, berries, chia seeds and cinnamon 30 minutes before physical activity . This light snack will be quickly absorbed, will give a feeling of satiety, but will not interfere with training . A high-quality protein bar without added sugar or a small portion of pureed lentil soup will also work.

After training

You should not eat immediately after physical activity , especially when your goal is to lose excess weight. It is best to plan a light lunch or dinner an hour after training . As dishes, choose protein and a minimum of carbohydrates, but a large amount of fiber for better assimilation of proteins: for example, a vegetable salad with greens and quinoa. After serious strength training , the purpose of which is the growth of muscle mass, getting a sufficient amount of protein is especially important.

Both before and during training , you need to drink plain still water. A few sips - before, a few - during physical exertion (focus on your own feelings) and 1-2 glasses of water after training , so that metabolic processes do not slow down for several more hours.

In addition to general recommendations on how to eat before and after training , nutritionists advise adjusting your diet depending on the type of physical activity and time of day.

Yoga , pilates, stretching

You can give your all during such seemingly meditative classes , but most often yoga and similar practices involve less physical activity than strength or cardio training. A portion of the right carbohydrates (for example, unsweetened fruits, green vegetable and nut smoothies, whole grains) will help you not to think about hunger during training , and after training it is useful to drink green tea (ideally - matcha) and support the body with protein. Here are some examples of the correct diet when practicing yoga .

Yoga in the morning

To: fruit or nut milk smoothie.
After: omelette with vegetables, lentils or beans with vegetables.

Yoga in the afternoon

To: vegetable salad with nuts and seeds, sour milk cheese with berries.
After: bean soup, nut milk smoothie.

Yoga in the evening

To: seafood salad, avocado and chicken toast.
After: herbal tea and half a grapefruit.

Cardio training

Before running, swimming or dancing, the body needs high-quality carbohydrates with a low glycemic index to provide the body with energy, and after - protein and vegetables to maintain a reactive metabolism.

Cardio in the morning and afternoon

To: oatmeal with berries, steamed fish with salad.
After: salad with chicken or shrimp, sandwich with vegetables and greens.

Cardio in the evening

To: pureed lentil soup, nut milk smoothie.
After: pureed lentil soup, omelet with vegetables.

Strength training

Protein, protein and again protein - this is what is needed before and after such physical exertion , so that fat is replaced by strong and toned muscles. And in order for proteins to be absorbed more easily, you need to combine meat and fish with fiber, that is, vegetables and greens.

Strength training in the morning

To: scrambled eggs with vegetables, nut milk smoothie.
After: salad with chicken and avocado.

Strength training in the afternoon

To: fish with salad, sandwich with chicken breast and vegetables.
After: salad with shrimp, steak with lettuce.

Strength training in the evening

To: bean soup, rice with chicken or seafood.
After: a nut milk smoothie.