Sport and food have a lot to do with each other. If you eat well, you have more energy. And if you exercise a lot, you burn a lot of calories.
If you want to have enough energy during exercise and don’t want to eat so much after exercise that all your efforts have been in vain, then it really can’t help you see what you eat.
Reasons for the sport?
You may have different reasons to exercise. Maybe you want a good condition or a muscular and fit body. But there are also people who train to lose weight or even eat more without gaining weight.
Burn calories versus calories. take calories?
In short, if you exercise and do not want to lose weight, you can consume as many calories as you burn. If your goal is to burn calories with exercise, you should eat wisely before, after and possibly during exercise. Training for half an hour while working on a sports drink and then rewarding yourself with a tasty snack is really counterproductive.
Exercise on an empty stomach or on a full stomach?
If you have not eaten sport for a long time, you have little energy. Your energy supply must meet the standards so that your muscles get the nutrients they need to perform. Training on a full stomach is not a good idea. Your body needs to distribute energy between the digestive system and the muscles and extract the oxygen-rich blood from the muscles. Not to mention moving with a full stomach.
What do you eat before you exercise?
Before you start, it will of course not be full of fatty and protein-rich foods, even if they are healthy fats and proteins. It takes a lot of time to digest. The best option is to have a light meal up to 500 kcal two hours before training, consisting mainly of healthy carbohydrates. If that doesn’t work because it doesn’t fit in your schedule, take a light snack of 100 kcal fifteen minutes before you start exercising.
Examples of a light meal are a small portion of whole-grain spaghetti with tomato sauce, a bowl of oatmeal with fruit, a portion of sweet potato or a whole-grain biscuit with cottage cheese and cucumber or a vegetable salad with chicken strips.
A light snack is, for example, a rice cake with peanut butter, apple, banana or a handful of nuts.
What do you eat during exercise?
Eating during exercise is only necessary if you have been busy for more than an hour. If you train less than an hour, it is important to drink a lot of fluid. Preferably pure water.
He is busy for more than an hour and then has a light snack of about 50 to 100 calories every half hour. For example, some raisins, a muesli bar (no added sugar), half a banana or an apple. This gives your body enough energy to keep training.
What do you eat after exercise?
It is important to replenish the energy in your body half an hour after exercise so that your body can recover from exercise. An hour after exercise your muscles absorb super-fast carbohydrates and proteins to replenish reserves. If you wait too long, your body will recover less and it will perform poorly the next day when you train again.
The best you can eat after exercise is a combination of carbohydrates and proteins. Where you use slightly more carbohydrates than proteins.
If you don’t want to eat too much to avoid wasting your training efforts, you can solve it. It is ideal if you eat 4 kcal carbohydrates for every kilo of your weight goal. Example: if you want to weigh 65 kg, use 260 ckal carbohydrates. Examples: yogurt with banana or other fruit, quinoa salad with chicken and vegetables, tortilla with chicken and guacamole. Recent research also shows that chocolate is a good drink after exercise.