Have you ever noticed that a workout can go differently if you're hungry or overfed?
But nutrition before, during and after exercise is that very “secret ingredient” for results that is often forgotten.
Let's look into this topic in more detail together with trainer Natalia Blinova .
Before training: give your body energy, but don’t overload it
Don't go to a workout on an empty stomach. If your body is asking for "fuel", eat something light: a banana or yogurt. This will give you energy so that you can give your best during the workout.
My advice: Try experimenting with pre-workout snacks. Notice how you feel after eating different foods - it shouldn't feel heavy.
During exercise: drink water or carbohydrates
If your workout lasts up to an hour, there will be enough water to maintain your hydration balance. But if it is a long and intense workout (for example, running 10 km or dancing for 2 hours), add easily digestible carbohydrates - isotonic drinks, fruits or special sports gels.
Important: Listen to yourself. If you feel a loss of energy, it may be time to have a snack even during your workout.
Post-Workout: Muscle Recovery and Nutrition
After physical activity, the body needs proteins and carbohydrates to restore muscles and store energy. This could be, for example, rice with chicken, fish with vegetables, or cottage cheese with fruit. If there is no time to cook, a protein shake or bar will help out.
Myth: Many people think that if you don’t eat something right after a workout, your muscles will start to “eat themselves.” In fact, your body can recover for several hours after a workout. So don’t panic!
Several popular myths that it's time to stop believing
Don't eat before a workout to lose weight faster. Forget about it! Without energy, you will move less and feel tired, which means you will burn fewer calories.
Sports nutrition is a must. Not if you eat a balanced diet. Supplements are a convenience, not a necessity.
Is the "carbohydrate window" a law? No. It's important to eat something after a workout, but you shouldn't grab food in the first 20 minutes. Everything works much more flexibly.
Nutrition is really important for muscle recovery and growth, for joint nutrition, and for getting all the nutrients you need. It is the foundation of your health and your training results.
But more important is the nutrition strategy, when there is protein, fats, carbohydrates and necessarily fiber. It is important to monitor the required amount of protein, not less than 1.6 per 1 kg of weight.
And when you eat them during the day is not so important, the main thing is not right before training, otherwise it will make digestion difficult.
Expert: Blinova Natalia
