What to eat before the gym and in the post workout
|What to eat before gym|
What to eat before going to the gym? And what to eat after training? A long-standing question answered by one of the major nutrition expert,biologist and dietitian related to sports activities:
Before the gym, there are those who prefer not to eat and train in the fast , to avoid feeling weighed down or with the goal of burning more calories. An acceptable choice, but it must be done with common sense. On the other hand, there are those who think, after the gym, that they can eat anything and even this is a conviction to be dispelled: if it is true that after training it is possible to indulge in something, it is also true that in order to recover properly we must take into account what our body needs, such as nutrient type and quantity.
What is certain is that, like any other sportsman, even those who practice fitness must take into account some considerations, both before and after training in the gym.
What to eat before and after the gym?
Before going into detail about what to eat before training in the gym and after the workout, let’s focus on some fundamental concepts. When do you go to the gym what do you need? The need is commensurate with the goal you want to achieve but in general those who have to face a workout in the gym should:
Feeling energetic, not weighed down, not hungry;
Have and maintain adequate hydration;
Tackle training with the right level of blood sugar (blood sugar)
Who has just completed gym training, what does he need? In the post-workout, the goal will be to take protein to support recovery and stressed muscle tone during training. And for you we have good news: in post-workout you can give yourself – in moderation – your carbohydrate with a high glycemic index , like bread, pasta, potatoes, or desserts.
Feeding varies depending on training time
What to eat before the gym and after training is a very common question but the answer also varies, depending on the time you are training . Below we give you some general indications on what can be the ideal nutrition for a good performance, a correct post-workout recovery and some advice on the foods that are right for you.
What to eat before training in the morning
If you train in the morning as soon as you wake up and your goal is to lose weight , yes, it could be interesting and even useful to show up in the fasting gym . Fasting is acceptable and advisable if and only if the training session does not last more than an hour. In this case, as soon as you wake up, you can treat yourself to a coffee (without sugar) and then start your workout.
After the workout, after a regenerating shower, you can dedicate yourself to breakfast (make sure you have enough time), which will have to provide a source of protein , to stimulate muscle tone and facilitate recovery after exertion. For example, if you usually have breakfast with rusks and jam , you can add a generous portion of ricotta (100/150 g).
If the workout is during the lunch break
If you prefer to take advantage of your lunch break to work out in the gym, don’t miss the mid-morning snack , which can be made with a protein bar, or a fruit and yogurt.
What to eat after the gym, once the workout is over and before returning to the office? Training during lunch breaks often means having tight deadlines and risking skipping meals, and this is not advisable, especially after physical exertion. In this case you can use powdered protein , a 30 g portion to mix with water or oat / soy vegetable drink to make a smoothie, and add a seasonal fruit . In this way you will remain light but you will recover from training. And, if this is your goal, you will stimulate weight loss.
What to eat if you exercise mid-morning or in the afternoon
What to eat before going to the gym mid-morning or mid-afternoon? In this case, plan to have a pre-workout meal at least 30-60 minutes before training . Make sure it is digestible, that it satisfies you and does not generate hyperglycemia. An increase in the glycemic peak, in fact, would be followed by a phase of hypoglycemia, ie a drastic drop in blood sugar, and this would affect your performance during the activity.
An example of an ideal snack? About 40-50 gr of oily dried fruit (almonds, hazelnuts, walnuts, as long as they are not salted), or a seasonal fruit with a portion of 20-40 g of seasoned cheese , such as Parmigian.
What to eat before going to the gym in the evening
If you go to the gym in the evening, organize yourself with two afternoon snacks , among those we have already recommended or even a jar of yogurt .
In this case, however, after training (if you are not too close to the moment you go to bed), integrate with a protein source. An example? Ideal is the blue fish or the fish in general, accompanied by a portion of vegetables and oil.
In this way you will get the best out of your workout without weighing it down before sleeping and, at the same time, you will stimulate the growth hormone, released in the early stages of sleep.