The presence of low energy can make the exercise feel like a pillar – and a feeling of slowdown during exercise does not make physical fitness very attractive. Get the power boost, you need to crush your exercises and return stronger, and return to what you eat.

protein It is often The first thing that comes to mindBut experts say this is far from the full picture, and it may not be the most important part of nutrition. Whether you are early in the morning The gym clown Or an evening runnerWhat you eat before and after the exercise can be made or broken work out Fitness gains.

Here are expert guidelines about what to take to increase training and recovery.

What should you eat before exercise?

For those who work out In the early morning hours, the idea of ​​eating may seem unattractive first. But you may want to rethink the exercise on an empty stomach.

He says that eating before exercise can really help the fuel this exercise. ” Folp StarRegistered Nutrition Specialist, Head of the Nutrition and Exercise Department at Virginia Tech, and Head of the American College of Sports Medicine.

She says you do not have to have a full meal – you should make a small snack with the task. Volp admits that she is struggling to eat before her morning training, and for this reason she sipped hot chocolate or snacks to chew energy on its way to the gym – and there is a good reason for the presence of Volby to fight sugar fuel.

“Carbohydrates will be the main source of energy in your body, whether you are working, walking, or even force training,” says registrar. Emmy GoblirschWho specializes in working with the contestants. “Ensure that what you eat in advance contains carbohydrates to support the activity.”

Goblirsch emphasizes that exercise on an empty stomach can not only hinder your performance, but can also affect how your body bounces after exercise.

“You put your body under more tension, which may lead to poor performance, so it can affect the time of recovery, there can be an increase in muscle breakdown – everything does not want to happen,” she says, “she says. luck.

Eating before exercise will not interfere with Weight loss “There will be no more damage than excessive damage, but many people are afraid of excess against below,” Goblirsch added. She explains that fueling your exercises will likely help you better and push yourself more, which generally leads to a better exercise in general.

If you are tight at the specified time, you want to choose the sources of digestible, simple and low -fiber carbohydrates to eat 15 to 30 minutes of exercise. Goblirsch and Volpe recommend snacks such as:

• From two to three Graham cabinets
• banana
• Apple bags
• English cakes with peanut butter and gel
• A piece of toast
• Half or entire granola tape
• Sports drinks with sugar

“We don’t want a lot of fibers because we do not want the stomach to be upset,” says Folp.

If you have more time before exercise or exercise later in the day, Volp says a sandwich with peanut butter and gel or cheese will be perfect, about two hours before the exercise. For exercises that exceed 90 minutes, Goblirsch recommends getting more carbohydrates with a little protein, which may look like bread with peanut butter.

Goblirsch adds that if you are doing a shorter and low-density exercise-such as yoga session for 20 minutes-you may be fine and do not eat anything in advance. But you should listen to your hunger – you likely feel that you are the best eating something in advance, regardless of distress, she says.

What should you eat after exercise?

While protein is vital after exercise, experts say it is no less important to skip carbohydrates.

“I think people often tend to forget the importance of carbohydrates,” says Volby.

Volpe explains that your body stores carbohydrates in the form of glycogen, which is your main energy source during exercise. Upon completion of the exercise, your glycogen stores are exhausted, which means that it is necessary to take carbohydrates to renew them. Gotblirsch adds, which is important, whether you participate in the weight of the heart or lifting weights, because your body uses carbohydrates for energy for all activities.

Without enough CarbohydratesVolpe explains, you are likely to feel more tired, weaker and struggling to perform at your best during exercise. Thus, taking carbohydrates after exercise “allows your body to be ready for this next activity of the activity,” says Volby.

protein It is also very important because it will help you to repair and build muscle. It recommends a post -exercise meal on 60 % of carbohydrates, 20 % protein, and 20 % of fats, which can be a bowl of rice with protein source such as chicken, tofu, or fish, as well as vegetables, and a source of fat such as olive oil. For breakfast, oatmeal suggests with fruit, protein powder and peanut butter.

Gobirsch says that eating shortly after exercise will improve your recovery time, which makes you feel better for the rest of your day while preparing your body to exercise the next exercise.

“The sooner you get after exercise, the more your body is able to start this recovery process.” “Think about it as if you were giving the body tools to rebuild.”

The ideal window is in two hours after exercise, when your muscles are more willing to renew their glycogen stores and rebuild muscles. Goblirsch says that delaying the post -exercise meal is more, but it only delays the muscle recovery.

If you are short on time, Goblirsch recommends fast snacks that give you the optimal percentage of protein carbohydrates, including:

• Chocolate milk
• Protein shakes with peanut butter and gel sandwich
• Yogurt With fruits and granola

Set what you eat based on exercise routine

It is important to meet your individual needs.

For example, people will need tolerance to endurance such as marathon or Treymon Exercise routineExplain.

“If you already customize it on how to train you, this can do a person a lot better,” she says.

Goblirsch says that the principle also extends to what you eat before exercise. If you tend to be more hungry before starting exercise, you may want to eat a little more.

“Be aware of your body and do not be afraid to do what is better for your body, even if it is different from what others do in the gym when it comes to burning,” she says.

More on fitness:

• What is your Vo2 Max? the The most important health scale may not realize it It really explains the extent of your suitability
• Creatine supplements to enhance muscles A new study may be a waste of money
• 7 small habits A woman in early menopause used to lose 50 lbs
• Do energy drinks come with health risks? Warning expert

This story was originally shown on Fortune.com

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2025-03-27 09:15:00