A very common question among practitioners of physical activity and if eating before and after training really makes a difference in results. The answer is yes!
Pre- and post-workout nutrition plays a key role in muscle performance and recovery, in addition to contributing to improving body composition and sports performance.
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In this article, we'll explore the importance of eating properly before and after training, and how to do it optimally.
The period before training is crucial to ensure enough energy for the practice of physical activity. It is at this time that the body needs carbohydrates - the main source of energy.
The choice for foods rich in carbohydrates with a low glycemic index, such as fruits, whole grains and sweet potato, is an excellent choice to provide a gradual release of energy during exercise.
In addition to carbohydrates, it is essential to also include a source of protein in your pre-workout diet. This nutrient helps in muscle recovery and in the synthesis of new muscle fibers.
Options such as yogurt, eggs or whey protein are great alternatives to ensure the correct intake of protein before training.
Avoid greasy, hard-to-digest foods, as they can cause gastrointestinal distress during exercise. Also, it's crucial to stay hydrated, so remember to drink water before the training.
After physical activity, the body needs nutrients to recover and repair damage to muscle tissue. Therefore, it is essential to consume a combination of carbohydrates and proteins, in addition to micronutrients such as vitamins and minerals.
Carbohydrates are important for restoring muscle glycogen stores, which are used as a source of energy during exercise.
Therefore, opting for high-glycemic carbohydrates, such as white bread or fruits such as bananas, is a good strategy for a quick recovery.
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Protein assists in the synthesis of new muscle fibers and muscle recovery. It is possible to ingest, for example, chicken, fish, egg or whey protein, excellent proteins to be included in the post-workout diet.
In addition, it is essential to include foods rich in antioxidants, such as red fruits and leafy vegetables. They help fight free radicals produced during exercise.
It is important to emphasize that the pre and post-workout food needs to be done according to the time you perform the physical activity. If you train in the morning, you can ingest a breakfast more complete and protein sources like eggs or yogurt.
If you practice in the late afternoon or evening, it is essential to have a light meal before training and a more complete meal right after, ensuring adequate muscle recovery.
