Proper Nutrition Tips for Before and After Exercise

Exercise is an important part of a healthy lifestyle. But, can we get the benefits we want for our body just by exercising? Of course not! Getting the maximum benefit from the exercises we do and improving our performance is directly associated with the proper nutrition. In short, the food you eat has a much greater impact on fat loss and muscle building than you think.

At this point, you need to give your body what it needs with proper nutrition before and after exercise. Pre-workout nutrition increases your energy levels before exercise, while post-workout nutrition accelerates muscle recovery and promotes muscle growth.

In this article, you will discover important tips on pre- and post-workout nutrition. Do not ignore proper nutrition to get the best results from your workouts and reach your goals faster.

Pre-Workout Nutrition

Pre-workout nutrition provides the fuel your body needs and maximises your performance during training.

Drink enough water

Drinking plenty of water before exercise keeps your body hydrated. During exercise we lose water through sweating, so make sure you drink enough water before exercise. Drinking 500 ml of water in about 1-2 hours before exercise can be a good start, depending on the type of training.

Opt for carbohydrates

Consuming carbohydrates before exercise helps to replenish your body’s energy stores. Therefore, complex carbohydrates should be preferred to provide the glucose your muscles need. Fibrous carbohydrates such as whole grains, oatmeal, wholemeal bread or fruit provide energy for longer and keep blood sugar stable.

Increase your protein intake

Protein is an important nutrient for muscle development and repair. Consuming protein before exercise supports the healthy functioning of your muscles and helps prevent muscle loss. For example, you can consume protein-rich foods such as eggs, yoghurt, turkey or chicken. A protein-containing meal or a light snack 1-2 hours before exercise is ideal.

Eat a light meal

Eating a heavy meal just before exercise can slow down your digestive system and cause discomfort. Therefore, it "s ideal to eat a light meal 1-2 hours before exercise. This meal should be balanced with carbohydrates and proteins. For example, a whole-grain sandwich or a salad enriched with vegetables is a good option.

Focus on your own needs

Pre-exercise nutrition can vary from person to person. Determine your needs by taking into account factors such as your body type, exercise duration and intensity. Some people consume more carbohydrates before exercise, while others may emphasise proteins more. Listen to your own body’s signals and choose to eat accordingly.

Post Workout Nutrition

After exercise, getting the right nutrients into your body speeds up the recovery process, supports muscle repair and improves your performance. Post-workout nutrition is important to restore the fuels and nutrients your body needs.

Eat fast digestible carbohydrates

After exercise, the glycogen stores in your body are depleted. To quickly replenish these stores, it "s important to consume fast-digesting carbohydrates. Foods such as bananas, oatmeal or whole-grain bread are ideal options to replenish your energy levels and fuel your muscles.

Increase your protein intake

Post-exercise protein intake is critical to support muscle repair and growth. Protein repairs damage to the muscles and helps to increase muscle mass. You can increase your protein intake by choosing protein-rich sources such as salmon, chicken, eggs or lentils.

Eat foods full of antioxidants

Free radicals can form in the body during exercise. Therefore, consuming foods full of antioxidants after exercise protects your body against free radicals and supports the recovery process. Foods such as colourful vegetables (broccoli, spinach), fruits (blueberries, strawberries) and green tea are rich in antioxidants.

Pay attention to fluid intake

After exercise, your body loses fluid. Therefore, it is important to drink enough water after exercise. Water maintains moisture balance in the body, provides support to muscles and joints and accelerates the healing process. Try to drink water immediately after exercise and stay hydrated afterwards.

Plan a balanced meal

Planning a balanced meal after exercise provides the nutrients your body needs. Carbohydrates, proteins and healthy fats should be consumed in a balanced way. For example, a meal consisting of chicken breast, brown rice and vegetables is an excellent option to meet the nutrients your body needs.