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What to eat before and after training? Before training, choose products with a low glycemic index. Only in this way will you provide your body with "fuel". After training, use easily digestible carbohydrates and lean proteins to quickly replenish the deficiencies of glycogen in the muscles and accelerate their regeneration. Check what to eat before and after training so that the effort you put into doing the exercises quickly brings the expected results.

What to eat after training and before ? See what kind of meals will give you energy and not make you gain weight.

Contents:

  1. What to eat before training - rules
  2. What to eat before training in the morning
  3. What to eat before training in the afternoon
  4. What to eat after training - rules
  5. What to eat after training in the evening
  6. What to eat after strength training
  7. What to eat after running

What to eat before training - rules

Before training, reach for a meal dominated by products with a low glycemic index. Thanks to this, you will avoid the so-called a glycemic swing, i.e. a sharp spike in blood sugar, followed by an equally sudden drop in it. Thanks to meals with an IG=15, there is a slow increase in blood glucose levels, and the body will gradually receive energy that will last for the entire duration of the training, and you will not feel tired and you will not have problems with concentration.

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What to eat before training in the morning

Before training in the morning, eat a carbohydrate breakfast, both complex and simple. Complex carbohydrates provide the most energy that gives you the strength to exercise. They are digested much longer by the digestive system. In turn, simple sugars should provide only 10% of energy, because they are needed only to "wake up" the brain, so you should eat a small amount of a meal containing simple carbohydrates.

Pre-workout morning meals should be low in fiber and fat. Remember that these foods should be well-known and tolerated by your body.

You can eat a cup of plain yogurt with the additionnuts (walnuts, hazelnuts, cashews or pistachios) with a glycemic index of 15, and a glass of strawberries, raspberries, blackberries or other forest fruits with an IG=25. However, it should be remembered that nuts are quite caloric (approx. 600 kcal in 100 g), therefore one handful of these nutritious nuts and dried fruits will provide the body with the "fuel" it needs.

Instead of whole nuts, you can eat a meal with peanut butter (cashews or almonds are better than peanuts). A good idea is, for example, porridge or millet with peanut butter.

What to eat before training in the afternoon

If you decide to train in the afternoon, remember that your body received the most important portion of complex carbohydrates in the morning and now it does not need that much. The meal eaten before afternoon training should also be less caloric than breakfast.

If you train in the evening, eat only a small carbohydrate snack, e.g. a slice of bread with jam, a combination of simple and complex sugars.

What to eat after training - rules

After training, eat foods with a high glycemic index, which are quickly absorbed by the body. After intense exercise, you need to quickly recharge your "internal batteries", i.e. quickly replenish your muscle glycogen stores (ideally within the first two hours after training), before your body starts looking for additional sources of energy in the form of proteins.

In addition, you should supplement the protein deficiencies, which make up 20% of the muscle tissue. It should be remembered that physical effort (especially strength training) speeds up metabolism, which increases the need for protein (even by 50%). Therefore, after exercising, reach for high-quality protein in the form of lean dairy products (cottage cheese, yogurt, milk, lean meat and fish, eggs, soybeans, legumes), in an amount of up to 10 to 20 g.

The ratio of carbohydrate to protein should be 4: 1 after your morning workout. Then you can be sure that you will regenerate your muscles and not gain weight. You can afford bread, wholemeal spaghetti or brown rice with turkey breast and green beans. On the other hand, after an afternoon workout, consume a protein shake well.

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What to eat after training in the evening

Many people train in the evening and wonder if they should eat something after finishing their exercises so late. After evening workoutcarbohydrates from the meal will not be deposited in the form of tissue The answer isNO, they will not go awayand even if you train after dark, you must provide the body with nutrients.

The meal after evening training should be low in calories, because the body has accumulated energy reserves throughout the day, which it can now use in the regeneration process.

Just like after training during the day, a meal eaten in the evening should also contain simple carbohydrates - of course not in the form of sweets, but e.g. rice, pasta, bread. You do not have to worry that the carbohydrates consumed before bedtime will turn into adipose tissue, because after intensive training, the body will use them entirely for regenerative processes.

The stomach should not be overburdened at night, so try to eat something after evening training at least 1.5-2 hours before going to bed.

Naturally, it is important to keep to your daily caloric intake, so the meal after evening training must not be large enough to exceed the daily caloric limit. As long as this rule is followed, i.e. we plan meals taking into account the caloric deficit, we will not gain weight.

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What to eat after strength training

After strength training, it is extremely important to provide the body with the right amount of protein. It is best to follow the scheme:

  • up to 30 minutes after training, eat a simple carbohydrate snack that will provide an energy boost for tired muscles and prevent catabolism;
  • then eat a meal of carbohydrates and protein up to 2 hours after training to provide the muscles with building blocks.

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What to eat after running

There are no big differences in recommendations for what to eat after running or any other type of training. The principle is the same: you need to replenish your carbohydrate and protein stores. At the same time, as in the case of strength exercises, it is best to plan meals for two rounds: up to 30 minutes after training, replenish carbohydrates, then prepare a more substantial protein-rich dish. It's a good idea to have a fruit-based sheikh right after your run, or eat a he althy muesli bar and then eat a larger dish.

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Find out moreImportant

Eat the last meal a maximum of 2 hours before starting exercise . Then the nutritional values ​​contained in it will adequately affect the level of muscle glycogen and prepare the body for long-term exercise. Food consumed immediately before training increases insulin levels, which can cause hypoglycaemia (a rapid drop in blood sugar levels) and early fatigue. In turn, the first more abundant meal after training should be eaten after 30 minutes.

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Diets for active people