A balanced and good diet ensures that the body performs better in the post-exercise period. At the same time, with a good diet, it is easier for the muscles in the body to recover in a shorter time. The food taken before sports helps both to increase the performance and to reduce the possible damage to the muscles. However, post-exercise nutrition is also important. In both of these diets, the aim is to get the desired efficiency from exercise. This efficiency can be achieved with a balanced diet before and after sports.
What should be the pre-workout diet?
The content of foods consumed before sports and a balanced diet are very important for an efficient exercise. Therefore, “What to eat before sports?” The foods in the question are very important. Since the development of muscles depends on nutrition in one place, it is easier to achieve the desired result with a proper nutrition before sports. In people who do not pay attention to this, muscle loss is seen during sports and this causes weakness. It is recommended that the foods to be consumed before sports should not disturb the stomach and be easily digested. In an ideal pre-sport diet, foods with low fat and fiber content, and moderate protein and carbohydrates should be preferred. Adequate fluid consumption is also important at this point.
How should nutrition be after sports?
As everyone involved in sports knows, only exercises give the desired result. Nutrition is also an important part of this program. Therefore, the diet is very important both before and after sports. Nutrition after exercise also plays an important role in muscle building. While doing sports, the body needs to break down the protein in the muscles by using glycogen stores in order to provide energy. Here, the lost and empty stores should be filled after the sport so that muscle loss decreases and muscle formation accelerates. It is important to ensure adequate carbohydrate and protein consumption after exercise in order to replenish this glycogen consumed by the muscles and to ensure that it is repaired through protein and amino acids.
How many hours after exercise do you eat?
A correct and adequate nutrition is important before and after sports. A proper diet is essential to replenish the glycogen stores that are emptied after exercise. Failure to fill the empty tanks in the post-exercise period also causes muscle breakdown. For this reason, you should start eating about half an hour after sports. If food cannot be eaten immediately after exercise, a meal can be prepared with foods that have both carbohydrate and protein content, such as bananas and milk, between the first half hour and one hour after exercise, in order for the body to recover. At the same time, plenty of fluids should be consumed in order to re-take the water lost with sweating into the body.
What to eat and drink after exercise to lose weight?
In addition to paying attention to drinking a glass of water every 15 or 20 minutes during exercise, it is important to consume foods that are easily digestible and rich in carbohydrates, but low in fat, after exercise. “What to eat after sports?” An example list prepared for the question is as follows:
- 1 or 2 servings of fruit
- 3 or 4 wholegrain grissini
- With 1 bowl of yogurt or 1 or 2 slices of brown bread
- 3 or 4 tablespoons of oatmeal with 1 glass of skim milk
- 1 glass of juice
Pre and post workout nutrition list
The foods to be consumed before and after exercise may vary from person to person. In order to get more efficient results, it is important to prepare and apply the list under the control of an expert. However, it is possible to see lists showing foods that can be consumed before and after training in general terms. Sample nutrition lists that can answer the question of what to eat after fitness and what protein to take after exercise are as follows:
Sample pre-workout nutrition list
- 1 glass of freshly squeezed orange juice, 1 boiled egg, 2 slices of cheese, 2 slices of whole wheat bread and 2 walnuts
- Half a glass of oats and 2 spoons of chia seeds are cooked with 1 glass of milk. 1 apple is grated into it and finally 2 walnuts and honey can be added and consumed.
- It can be cooked as an omelet by whisking 1 egg, 2 egg whites and half a glass of oats. It can be enriched with spices, if desired.
- 1 or 2 teaspoons of peanut butter and ½ slice of banana on 1 whole grain bread
- 1 glass of milk, 1 egg, 1 slice of cheese, 1 or 2 slices of bread
Sample post-workout nutrition list
- Grilled meat or meatballs, 1 plate of whole grain pasta, green salad
- Grilled chicken (breast), 1 plate of bulgur pilaf, 1 glass of ayran
- Scrambled omelet with 1 egg, 2 egg whites and half an avocado and 2 slices of whole grain bread
- 1 portion of meat and vegetables, 1 plate of yogurt, 1 or 2 slices of bread
- Grilled salmon, baked potatoes and green salad
- Sandwich with tuna and boiled vegetables