PT Personal Trainers

Feeding and exercise

What to eat before, during and after training?

Food and physical activity should be side by side when we want to have a better quality of life. Knowing what to eat, according to the wear and tear of the exercises, is fundamental, both for sports performance and for health. When practicing physical exercise should be careful with good nutrition in two periods. These are: before and after exercise.

Healthy eating is also essential at other times of the day, through the fractionation of meals, adequate consumption of fruits, greens and vegetables and low intake of foods rich in fat and sugar.

The interest in these changes in lifestyle requires attention to changes in eating habits and the beginning of a programmed physical activity must be closely monitored by professionals, presenting a food plan for each specific moment of activity.

Before, during and after

Before the training
The absence of carbohydrates in parallel with physical activity can trigger loss of muscle mass, early fatigue, performance failure and performance. That is, preferably two hours before training, you should eat foods rich in carbohydrates, such as rice, corn, potatoes, pasta, oats, etc. Preferably these foods should be consumed in the whole versions (bread, rice and whole grains), since they are able to provide energy for a longer period of time.

During training
For training lasting less than one hour, 200 ml of water is recommended every 20 minutes of exercise. If the exercise exceeds one hour, it is recommended to inject 50 ml to 100 ml of water every 20 minutes and add 30 g to 60 g of carbohydrate to restore muscle glycogen, in order to improve performance and slow the fatigue.

After training
Following physical activity 30 to 60 minutes after training, it is important that the energy expended during exercise is restored. Therefore, carbohydrate source foods, in this case, in non-integral versions (bread, rice, fruit, honey etc.), which provide us with energy more quickly, should also be present at that time. We must also ingest food sources of protein, as this nutrient is responsible for recovery and regeneration at the muscle level.

Need more information on this or another topic? Contact us! At Personal Trainers we count on the best professionals in the health area that can help you in whatever your problem or doubt.

Daniel Lança text