PT Personal Trainers


Before and after a workout you can follow some nutrition tips that are best suited to enhance the same.

From preparation to recovery from a fitness workout, through performance, the right nutrients at the right time interfere with each of these phases. in fact, proper nutrition is as important as good planning and training discipline.

The nutritional needs before, during and after training vary significantly according to some factors, namely age, sex, body composition, type of training, duration, intensity and regularity. Also the purpose - physical conditioning, weight loss or body fat, increase in muscle mass, among others - determines eating behavior. For example, a highly competitive athlete will have higher needs for energy (kilocalories), protein, carbohydrates and micronutrients than someone who trains 3-4 times a week. Likewise, a marathon runner should take different precautions than a sprinter with regard to his diet.

As a rule, moderately active people are able to supply their nutritional needs following a balanced, varied and complete dietary pattern. On the other hand, highly competitive athletes and people with a very intense level of physical activity must ensure adequate nutritional and energy intake.

In general, the dietary and nutritional recommendations related to training are based on three key moments: pre-training (from 3-4h to about 30 minutes before), intra-training (during training) and post-training ( recovery period and hours following the training).

Pre-workout food

Scientific evidence shows that eating a proper meal before training seems to improve performance. Ideally, it should be carried out between 2 to 3 hours before it starts, it must be easy to digest, rich in carbohydrates and contain some protein. In fact, the recommendations refer to the intake of 1 - 2g / kg of body weight of carbohydrates and 0.15 - 0.25g / kg of protein as being the ideal for better performance, strength and recovery. Clearly, the needs for these nutrients are greater the greater the intensity and frequency of training, and are likely to be lower for less active people.

Intra-workout nutrition

During training, glycogen reserves (energy reserves) decrease, depending on the intensity, type of training and duration. The reduction of these reserves has a significant impact on performance and resistance, and it is often necessary to replace them during that period. In fact, for workouts lasting more than 60-90 minutes and / or high intensity, the intake of carbohydrates is recommended, which can vary between 30 to 60g per hour. Sports drinks and gels, fruit juices and some supplements are some examples of training aids that prevent muscle fatigue and facilitate recovery.

Feeding after training

During training the glycogen reserves were reduced, or even depleted, and an oxidative state is installed that will induce physiological changes and adaptation to it. Not only is eating during the hours that follow it decisive in its recovery, but it also influences these changes and body composition. In order to replenish glycogen reserves and promote muscle resynthesis (recovery and construction of new muscuclar tissue) it is essential to eat carbohydrates and protein in the next 4 - 6 hours, in a 2-3: 1 ratio. The consumption of foods with a higher glycemic index can even be an asset up to 30 minutes to 1 hour after training, especially if the intensity and / or duration have been higher.


Carlos Pinto