What food should I eat during training?
Eat before exercise
Eat before exercise? Or would you prefer afterwards? Or both? We explain and tell you why you should eat before exercising and what is best for you to eat now - including our favorite recipe tips for every goal.
As a recreational athlete, the answer to the question of whether you should eat before exercising is (almost) always yes. Especially if you want to lose weight or build muscle is Eating before exercise is an absolute must. Training on an empty stomach can only be useful for ambitious marathon or basic endurance training. In this article we will tell you what to eat before which sport.
Eating before exercise - the basics
As individual as your body, goals and sport-specific aspects are, these 5 basics apply to everyone.
1. Drink enough.
Even more important than eating before exercising is that you drink enough. And not 5 minutes before the workout, but practice all dayr. Do you work out in the morning? Then it is important to drink enough the day before, especially in the evening. You will find out how much water is healthy to drink and what you should consider as an athlete here.
2. Define your goal.
When planning your meal before exercising, think about what your goal is. Do you want lose weight, build muscles or yours Improve basic endurance? Tailor your meal accordingly. How? You can find out more below.
3. Eat something.
Eating before exercising generally makes sense. No matter what goal you are pursuing. Exercise sober can be useful as part of endurance training. But whether it's losing weight or building muscle: Eating before exercising will help you achieve your goals.
Do you want to finally achieve your goals? Our body check will help you with this and give you individual product recommendations and nutrition tips - tailored to your fitness level.
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4. Find the right amount.
When eating before exercising, it is never important to eat too much. The trick is to eat enough. You have to find out for yourself how much that is with you. For most athletes, a small bar in front of the sport is best.
Tip: try ours Paleo bars. They provide you with proteins and carbs with which you can start your workout perfectly. And best of all: they are just delicious.
5. Trust in carbs
Your pre-workout snack should carbohydrates contain. Best made from fruit or dried fruit, such as those found in our paleo bars. Especially before high-intensity workouts like HIIT training with Mintra a few carbohydrates are important. But: This is not a free ticket for a liter of cola and sweet snacks. They give a lot of energy quickly, but just fizzle out again. The result: your performance drops.
Only before short, very intense loads or during interval training does it make sense to take glucose and dextrose in isolation so that you can really give it your all. More on that soon, in another article.
What to eat before exercise
Eating before exercising basically makes sense because you are simply on sugar better performance in training bring. After a good snack, your workout is more intense than it otherwise would be. Your metabolism has everything it needs and is running at full speed. You go to your limits and you can achieve real performance. Short: Your workout is more effective, you make better progress, and you reach your goals faster.
The ideal pre-exercise meal is easy to digest and gives you energy. If you train in the evening, this applies at least to your lunch and the snack immediately before the workout.
That said, the perfect pre-workout meal is ...
- low in fiber.
- low fat.
- contains protein.
- contains carbohydrates.
- tailored to your goal.
Eating before exercise: lose weight
Workout in the morning without breakfast or on the treadmill? Especially when it comes to losing weight, the idea persists that training on an empty stomach is particularly effective. But it is not. What is true is that when you exercise on an empty stomach, your body gains energy from fat and learns to burn fat particularly efficiently. But: only if you train very slowly and moderately. And overall you burn significantly less caloriesthan a short, intense workout. Also the Afterburn effect is less.
Therefore: Eat before exercising and really go to your limits in training to burn calories while toning and defining your muscles. The key to a feel-good body? The combination of sport and a balanced diet that is perfectly tailored to your goal. For our Shape Guide Together with personal trainers, sports scientists and nutritionists, we have developed a successful concept with which you can achieve your goals in 12 weeks. What's behind the concept? You will find out from trainer Mintra Mattison interview.
Discover Shape Guide
Our recipe tip for you: Wraps with chicken
Do you want to train in the evening? After a high protein and filling Protein porridge for breakfast, these are Wraps with chicken a light lunch and the perfect preparation for a good afternoon workout.
To the recipe
Eating before exercise: strength training
Especially when building muscle you need to eat before exercising. Carbs and protein are on the agenda. Carbs so you can give your all in training. And to protect your muscles. Because as long as carbohydrates are available as an energy source, your muscles use them. If there are no more carbohydrates, energy is obtained from protein, among other things. If you want to build muscle, avoid that.
The second component of your meal before exercise: proteins. Proteins are the basic building block of your muscles. If you eat protein before your workout, you will already have amino acids available during your training that your body can use immediately to build muscle. Is ideal Whey proteinbecause it is easier to digest than casein. Your favorite protein shake after your workout is still a must.
By the way: BCAAs before training can also help you achieve your goals. BCAA capsules or drinks provide you with BCAAs that are freely available. This means that if your body runs out of carbohydrates during the training session, it doesn't have to get protein from the muscle. Instead, he uses the BCAAs in the capsules first.
Our recipe tip for you: Muscle building Buddha bowl
If you are now thinking “Sounds complicated, you can lean back and relax. That's not true. Yours Buddha Bowl is prepared in about 30 minutes and is perfect for meal prep. Means: you cook once, but eat 2 or 3 times of it. This saves you time, nerves and money. And make sure you always have the right food with you for your goals.To the recipe
Tip: The perfect breakfast before training is a delicious one Protein granola.
Eating before exercise: jogging
What best to eat before jogging depends on the goal of your training session. If you train for the marathon and want to train in the basic endurance area - which means long and slow - it can make sense to run on an empty stomach. The ulterior motive: Even in the marathon, there may come a point when your body has to do without carbohydrates for a short time. Mentally and physically, it can be beneficial to know this situation from training. However, it is best, especially in competitions, if you take precaution and always have an energy gel or endurance drink with you.
Are you jogging to lose weight or to improve your endurance in addition to strength training? Then the same applies here as it normally does for your food before exercise. Eat carbohydrates and some protein. To protect your muscles while jogging, you are BCCAs our favorite here too.
Our recipe tip for you: Poké Bowl
Carbohydrates, proteins, vitamins. Our ours Poké Bowl is like vacation in a bowl. Quickly prepared and a real power dish and gives you the energy you need for a good endurance unit. Tip: Bowls are the perfect meal prep dish.To the recipe
When to eat before exercise
You have to find out for yourself how long you should wait to exercise after eating. Every body is different in this regard. As a guideline after a low-fat and low-fiber meal, a 2-3 hour break between eating and exercising works well for most athletes. For some, however, an hour is enough, others need four hours. Try out what you can handle and how and develop a feeling for your body's needs.
The perfect time for the last snack before exercise is around 15-30 minutes before the start of training. If you eat too early, the main energy boost will be over before the workout has even started. Choose something that is easy on your stomach.
You are now wondering whether you should eat before or after exercising? Proteins before or after exercise? Eating after exercise is just as important as before. In our article you will learn all the important information about that Eating after exercise.
Eating before exercise: facts
- Eating before exercise is always a good idea.
- Your pre workout meal should be easy to digest.
- 2-3 hours should be between eating and exercising.
- Your meal should be tailored to your goal.
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