You are what you eat, so don’t be fast, cheap, easy or fake.
As promised in the previous article (see here ), we will discuss what we eat before and after exercising. I get this question frequently, especially from colleagues who want to gain muscle mass, or lose weight. Depending on your goal, there are different options.
Why is it important to know what to eat before and after exercise?
As I said above, depending on your goals, you can either increase muscle mass, lose weight, or maintain your weight with diet. You've probably heard the expression "Abs are made in the kitchen!"
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What do we eat before exercising?
It is important that when we start physical activity to have the stomach and small intestine empty, for better performance. If the food is not yet digested, during physical activity the digestion will be stopped , because the body enters a state of stress and must take the blood where it needs it most: in the muscles and tissues that are worked out. In addition, we risk getting sick, which is undesirable, and leave undigested food to ferment in our intestine.
But, because we still want energy, it is preferable to eat a balanced meal (with carbohydrates, protein and some healthy fats) at least 3 hours before training. The closer you get to workout, the simpler the meal should be . For example, an hour before exercise, we can have a protein or carbohydrate snack: a protein bar, smoothie or fruit. In general, it is a light snack, with less fat, as they hinder digestion, and with more carbohydrates and proteins, to capture energy.
There is also the option of exercise on an empty stomach in the morning. But that means you should jump out of your pajamas straight into your sportswear or go to the gym.
And let's not forget hydration . Our body needs to be hydrated both before and during exercise, to support the loss of electrolytes and water through sweating, due to cellular burns. A tip, to hydrate yourself properly and not buy water with electrolytes, is to add in a bottle of water half a lemon and a small pinch of salt. Be careful, the salt should not be tasted in the water, but it brings that supply of electrolytes that the body needs to properly hydrate the cells.
What do we eat after exercising?
First let's see what we consumed during sports: circulating blood glucose, glycogen, water, electrolytes and minerals, protein and some fats. Priority is given to glycogen recovery and the need for water.
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If we want to lose weight: we need to drink water, preferably with electrolytes, as I recommended above . Plus:
- In the case of women , no carbohydrates should be eaten in the first 90 minutes, to allow the body to replenish its glycogen resources from second-hand energy (fats). Choose a meal rich in vegetables, such as a raw salad with a mix of nuts and seeds or avocado.
- In the case of men , this is no longer the case, because they have a different physical constitution, and we aim to increase endurance and muscle tone. After exercising, men can have a meal like: brown rice with lentil / chickpea / pea / any other legumes or a protein rich smoothie, if they have done fitness. If it is evening, it is preferable to avoid animal protein, for optimal digestion and a restful and regenerative sleep.
If you want to tone up and gain muscle mass, you need to give the body carbohydrates and protein immediately after physical activity. For example: fruit rich smoothie with green powders - barley / spirulina / chlorella powder and / or hemp seeds, or a salad with vegetables, legumes and whole grains. This applies for both women and men.
In the case of supplements , I go with the natural ones, as I mentioned: green barley powder, spirulina or chlorella, and nuts and seeds: hemp seeds, pumpkin, almond butter or other raw seeds. I am not a fan of protein powders such as whey powders, as they can cause health problems taken in large quantities, or other complications for people with lactose intolerance. In addition, our primary goal should be health, not the amount of muscle mass.
I hope I helped you get an idea of what to include in your pre- and post-workout diet. I am waiting for opinions, questions and other ideas.
Lavinia Dinca
Nutritionist
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