What to eat before and after training to reach your goals

It’s no secret that food and exercise should go hand in hand. This applies to those who want to maintain or lose weight, as well as those who want to gain muscle mass, or simply gain more health and quality of life.

In this sense, although care with food throughout the day is essential, pre- and post-workout food certainly deserves attention. Of course, everything will depend on each person’s goal, but there are some foods that are more or less suitable for these times of day.

Functional nutritionist Helouse Odebrecht comments that, depending on the training objective, pre-workout nutrition is important to generate energy and increase training performance or income, thus achieving a better adaptation and better results with training.

“The post-workout, on the other hand, is the meal that will repair and promote the construction of muscle fiber. It is important precisely because in it the combination of nutrients will be essential so that muscle mass is not impaired, lowering its density due to lack of food. Muscle tissue is the body’s active tissue and improves metabolism, without food, this tissue can fall, which generates muscle flaccidity and a drop in metabolism “, highlights the nutritionist.

Check out below the nutritionist’s tips on what, in general, should be consumed both before and after training.

Pre-Workout Food: What to Eat?

The pre- and post-workout diet should always be guided by a nutritionist, as it will depend a lot on the objective and clinical condition of each person, in addition to the training schedule and the food that will be carried out for the rest of the day. However, some general rules can be followed, according to nutritionist Helouse.

Intense workouts that need good performance: “use carbohydrates such as sweet potatoes, wholemeal bread, rice crackers, fruits such as bananas and papaya, as these are foods that generate glucose more quickly, helping to gain energy for the body.” exercise. The important thing is to put these foods in the ideal amount, about 45 minutes to 1 hour before training for proper digestion and efficient energy release”, explains Helouse.

Lighter or moderate workouts that emphasize weight loss: “For this purpose, a very interesting strategy is to use foods that do not have as many carbohydrates or that carbohydrates are slowly absorbed – such as, for example, sweet potatoes –, foods rich in fat – such as eggs or avocados –, a low-sugar fruit – such as strawberries, kiwis, tangerines, melons – and fruits can also be enriched with fiber – such as oat bran or oilseeds (chestnuts, walnuts, almonds)”, guides the nutritionist.

Helouse points out that milk and yogurt, because they have a slower digestion because of their protein, are not indicated as pre-workout. “In addition to milk and yogurt, very heavy meals, rich in frying and sauces, are not indicated due to the difficulty of digestion”, she says.

4 right combinations for your pre-workout

As an example, Helouse suggests some food combinations that can be consumed before training.

• Wholemeal bread with cheese and jam
• Papaya with oats and Brazil nuts
• Banana Pancake (1 egg + 1 chopped banana + 2 tbsp oat bran + 1 tsp cinnamon. Mix it all together and make a pancake)
• Avocado with Cinnamon and Lemon

It is worth remembering that these are just examples and that the best pre-workout meal will be the one indicated by the person’s own nutritionist, based on the particularities and goals of each patient.

And after training, what to eat?

It is very important to eat correctly after training so that training-related goals are actually achieved. Each case is unique, but nutritionist Helouse explains, in general, what can’t be missed.

Proteins: “they are the main sources of macronutrients at the moment, necessary to avoid the consumption of muscle mass and to make repairs. Chicken, meat, eggs, yogurt, tuna, sardines, proteins such as whey protein are examples of good protein sources”, he says.

Carbohydrates: For people who want to tone their muscle or improve its volume, carbohydrates are very important, as highlighted by Helouse. “Sweet potatoes, fruit and vegetables, cassava, brown rice, tapioca, granola, oatmeal… The choice will depend a lot on the time of this meal”, he explains.

“Micronutrients from fruits and vegetables are essential in everyone’s diet, and especially for those who exercise, as the vitamins and minerals present in these foods are responsible for the formation of enzymes, hormones and participate in several metabolic pathways”, adds Helouse.

4 right combinations for your post-workout

Nutritionist Helouse cites examples of food combinations that can be a good option for the post-workout period because they contain both protein and carbohydrates:

• Tapioca or Wholemeal Sandwich with Chicken or Tuna and Pineapple Juice
• Steamed Vegetables with Salmon and Sweet Potato
• Fruit salad with yogurt and oatmeal
• Strawberry smoothie + brown rice cracker with ricotta cream

It is worth emphasizing that everything also depends on the training schedule, so a menu must be assembled individually, respecting the particularities, goals and routine of each one.

Post-Workout Supplements: Are They Necessary?

In some cases post-workout supplementation may be indicated, but it is worth noting that this is far from being a rule. “There are supplements for protein replacement, there are supplements for rapid energy generation, for replacement, for increased performance, bone and joint health. In general, a practitioner of physical activity or sportsman achieves everything with a balanced diet/diet calculated by a nutritionist. For this individual, supplementation is only valid if, due to his routine, he is unable to eat at the proposed times, otherwise there is no need”, highlights Helouse.

“For professional athletes, high-performance and intense training, supplementation is essential and should be guided by a sports doctor and/or sports nutritionist, evaluating their characteristics, individuality and exams”, explains the nutritionist.

That is, if there is no guidance from the doctor or nutritionist, supplementation should not be used.

A balanced diet is essential for the desired training goals to be achieved. However, it is worth mentioning: not only pre and post-workout deserve attention, but food throughout the day. Therefore, relying on the guidance and monitoring of a professional nutritionist is ideal for the results to be achieved with success and health.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.