Table of contents:
- Food before and after cardio exercise
- Food before and after weight training
- Meals before and after Race preparation
Exercise will provide maximum benefits to the body if it is supported by nutritional intake. However, for some types of exercise, sometimes the nutrition rules that are used are different from the rules for a healthy daily diet. This was conveyed by Barbara Lewin, a sports nutritionist. No need to worry, here is a guide from experts on what is the best consumption required before and after in various types of exercise.
Food before and after cardio exercise
If you are accustomed to regular cardio exercise such as aerobics, hiking, cycling, running, treadmill and the like, you must pay attention to formulas such as the following:
Before sports:
Choose foods that are low in sugar and fat, sufficient protein, and rich in carbohydrates, such as smoothies almonds, bananas, and other fruits. Take these things 60 to 90 minutes before you start exercising. According to Lewin, our bodies must be given time to digest and prepare the muscles for work. Avoid exercising with a full stomach position because you just finished eating.
After exercise:
After exercising, the first 20 to 30 minutes is a time phase. " metabolic window "This is when your muscles are most efficient at absorbing nutrients. Prioritize consuming carbohydrates and protein. A nutritionist from New York City, Leah Kaufman, suggests that snacks can help with muscle recovery and relieve pain after exercise. To restore energy, there are several options for you, namely chocolate milk, coconut water, and drinks that contain protein and electrolytes.
Food before and after weight training
For those of you who are accustomed to exercising by training to lift weights and build muscle, you must consume foods with balanced carbohydrates and proteins one to two hours before starting. Carbohydrates increase endurance and prevent muscle breakdown during exercise. Meanwhile, protein is useful for helping muscle growth, said nutritionist from Atalanta Marie Spano.
Before sports:
Maintain fluids in the body by continuing to drink for one hour before starting exercise. "Carbohydrates in drinks will provide extra energy for you," said Spano. Look for a variety of drinks that contain carbohydrates, protein, or electrolytes.
After exercise:
Protein is needed again after you finish lifting weights. "Our muscles will experience stress, and what can heal it is the amino acid protein," said Kaufman. If you wish, calculate that you need 25 grams of protein in this phase.
Meals before and after Race preparation
Now, running is more and more loved. Whether it's 5K, 10K, or even a marathon. Then, what foods and drinks should you prepare to face this situation? And how can you keep your energy up and your stomach feeling good?
Before sports:
To prepare for a running race, Leunger recommends that you eat a meal that is low in fat and fiber, but has a high carbohydrate content. Various pasta can be the right choice. However, adjust the portions so that there is no accumulation of carbohydrates in your stomach. Start your morning with a breakfast menu with light carbohydrates, such as almonds, bananas, or add butter to your breakfast menu.
Don't worry if you don't have time to eat before the race. While running long distances, drink 100 to 170 milliliters of water every 20 minutes, or you can switch to an intake of 30 to 90 grams of carbohydrates every hour.
After exercise:
As a rule of thumb, drink half a liter of mineral water to compensate for every 400 grams of weight loss you lose (you can weigh yourself before and after exercise). The next day, drink 120 milliliters of cherry juice twice a day to restore your immune system and muscles. Research confirms that drinking this cherry juice can restore your muscle function to at least 90 percent.
