Everyone sometimes wonders it ... What can you eat best before and after a workout? Is it smart to exercise on an empty stomach, or to eat correctly before you get started? And afterwards? A "post-workout" snack or nothing at all? In this article we tell more about this.
For a workout!
Exercising costs energy, that is why it is wise to do some to eat for exercise what quickly delivers energy. Make sure that it is not heavy on the stomach and is slightly digestible. Imagine 2 hours for a workout Another extensive meal, then your body must work hard to digest this. When your body is engaged in digesting food, it requires constant supply of oxygen and blood to the stomach and intestinal tract.
When you start to exercise, your muscles will also ask for oxygen and blood. You will find that you then suffer from stomach complaints because the processes are compromised. So keep the light, nutritious and energyful to give everything during your workout. Also ensure sufficient intake of water for your training. Often water is only drunk during training, but it is also good to raise your moisture level.
Examples for a pre workout snack are:
- Protein smoothie with fresh fruit
- Skinny yogurt with muesli and some fruit
- Sandwich with lean meats (chicken fillet, roast beef or ham).
- Whole grain cracker with peanut butter
After a workout!
When you have finished your workout it is important to eat something. The body cells in your body are extra open to nutrients up to two hours after exercise, so that is the chance to supplement carbohydrates and proteins. The creation of glycogen is a lot higher in the first two hours after your training, so that the correct nutrients are transported directly to the muscles. This can lead to better growth and a faster recovery.
For example, eat a banana after exercise. Bananas ensure complement glycogen. Dates are also good for supplementing the energy rates, in addition they are also good for your heart!
Do you want to supplement the proteins in your body for optimal recovery, you do well to take a protein shake after exercising. But pay attention! Many proteins contain artificial and unhealthy additives and / or refined sugars that do not think at home in a healthy and balanced diet.
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