Should I eat before or after training? – GOOD SHAPE

Just start training and the doubt arrives: should I eat before or after training? Undoubtedly, the training routine can ask for some care to ensure good performance, results and, above all, keep your health up to date. Next, you find out when is the best time to eat, what to eat and what you can change according to the sport you play.

SHOULD I EAT BEFORE OR AFTER TRAINING

To begin with, it is important to understand that some factors will determine the need to eat before or after training:

type of training
Time
When was the last meal
purpose of training

For example: when we talk about training, the intensity, duration and stimulus will impact when preparing your snack or meal.

“A snack without a lot of fiber and lighter works for a bike race, for example. Now, for strength training, such as bodybuilding and CrossFit, a snack with greater energy density and satiety is already recommended”, exemplifies nutritionist Carolina Maretto.

– (Erin Wang/Pexels)

WHAT SHOULD I EAT BEFORE TRAINING

Whatever your workout, nurture’s guidance is always to consume a good source of carbohydrate before training. “This carbohydrate will suit each case, and it can be fruit, juice, coconut water, oats or a nice dish of rice and beans”, she explains.

In the case of long workouts, those with more than 50 minutes, it is interesting to associate some source of protein with the snack (or meal), such as egg, tofu, chickpeas, chicken, tuna, whey or vegetable protein powder. “This protein will ensure that the energy is maintained and does not fall”, he adds.

WHAT SHOULD I EAT AFTER TRAINING

Post-workout is also important to restore nutrients. But it doesn’t necessarily have to be immediately after training. “Musculature recovers within 24 hours after training, which is why all meals are important for muscle mass”, says Gabriela.

Therefore, after training, the indication is to consume both carbohydrate and protein. “The carbohydrate will replenish energy and the protein will help with muscle building and preventing muscle fatigue, contributing to energy, improved satiety, hormone regulation and metabolism.”

– (Andrea Piacquadio/Pexels)

HOW LONG BEFORE OR AFTER TRAINING SHOULD I EAT?

The timing of your snack or meal can also influence your training and your results, so it’s interesting to create a routine. Just look!

Before the training: the nutritionist’s orientation is to eat at least 40 minutes before training, to ensure proper digestion of food.

After training: food intake can be soon after training or a few hours later.

HOW CAN I INFLUENCE MY RESULTS?

In addition to eating before and after training, it’s important to know what to eat, because your diet can interfere with results.

“If you opt for snacks with empty calories and nutritionally poor, you will have little energy for exercise, which will hurt your performance. Consequently, the result will not be as expected”, explains the nutritionist.

I AM FEELING WEAKNESS SOON AFTER TRAINING, NOW WHAT?

Did you start training, did you feel unwell right after the activity? It could be hydration and what you eat before exercising.

For starters, make sure you’re drinking enough water, at least 2 liters a day. Also, be mindful of your meals and/or snacks. “Most of the time, if you’re feeling sick in training, the previous meals are not adjusted in the right amount of energy (carbohydrates)”, comments Gabriela.

CONCLUSION

To know if you should eat before or after training, it’s important to evaluate the training schedule, its intensity, your meals and your goals.

The nutritionist’s indication is always to consume a source of carbohydrate before training and, in the case of longer activities (over 50 minutes), add a source of protein.

After training, it’s important to replenish nutrients. But because your muscles heal over the next 24 hours, you don’t need to eat immediately after activity.

Can’t adapt to the routine? Talk to a nutritionist. This professional will be able to indicate the menu that best suits your reality and goals.