What to eat before and after training?

You want to maximize the efforts during your workouts? Want to get results related to your progress? You already know that proper nutrition is essential to achieve your goals. It gives you the energy to recover better, reduces the risk of injury and enables you to be more efficient both in your physical activities than in everyday life.

Today, thanks to the internet we have access to a wealth of information on this subject without being able to specifically define the indispensable snacks in connection with our activities and needs. Here are our tips to help you optimize your workouts and make the right choices throughout your day!

#1 Eat before your workouts!

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The body works much like a car: its efficiency depends on the fuel you give it. Would you use your car for a long trip with a half empty tank? Of course not! It's the same for your body when practicing physical activities. It is necessary to have a sufficient amount of energy to meet the physical requirements of your workout.

-> But what to eat?

Remember that the type, duration and intensity of your physical activity can influence your food choices. Here are some more general tips.

In the case of an one-hour training session:

• 3 to 4 hours before an exercise: A full meal with proteins, vegetables, carbohydrates and fatty acids will provide you with energy over a long period of time.

altExample: Salmon fillet with vegetables and a serving of rice.

• 1 hour before an exercise: A light snack with a small serving of fruit, with nuts or dairy products and 1 glass of water.

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Examples: ½ cup of wild fruits and a handful of nuts; ½ banana and 150 gr. of Greek yogurt.

-> Exercise on an empty stomach?

Practicing fasting forces the body to tap into its reserves of amino acids to produce energy, causing muscle catabolism. Amino acids are an integral part of our metabolism. They have 3 roles:

- Construction and repair of muscle tissue

- Contributing to the proper functioning of the body

- Act as a source of energy

Because of this, fasting training forces the body to divert the amino acids of their roles to be used as a default energy source in the absence of a source of carbohydrate or fat available. Used in this way, different risks of injury or fatigue may appear.

If you are part of those who train early in the morning, it is important to take the time to eat a small snack about 45 minutes to 1 hour before your exercise (Examples: 10 nuts + 1 yogurt, smoothie + granola bar...). Less than 45 minutes before training, we advise you to consume a fruit in order to provide a dose of energy to your body.

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-> Already anticipate your recovery!

Amino acids are essential for the body to decrease muscle damage associated with training and increase strength and muscle mass. However, our body cannot produce them all by itself, so we must seek them in a diet or with supplements. The advantage of finding them in supplements is that the amino acids are already isolated and therefore faster and easier to absorb by the body.

We suggest you discover the purest and best branched-chain amino acids (BCAA) from the company ATP that you can find in your Studio Evolution training center.

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#2 And after the effort?

The minutes following the end of your training are particularly important to re-hydrate and re-mineralize the body as well as promote reconstruction and muscle recovery. Even in a weight loss goal, a snack or a suitable post-workout meal will help you prevent injuries and be in shape the next day. In addition, it is very important to continue to hydrate yourself after training.

-> Snack or meal?

Choosing a snack or a meal depends on when you finish your workout. If you are training just before lunch or dinner, we recommend that you take a full meal (example: protein, carbohydrates and fatty acids).

If you have to eat very late after finishing your workout (especially if over an hour later), we recommend that you take a protein snack with quick sugars to maximize the absorption and rebuilding of the muscle fibers.

Examples:alt alt

However, it is possible to substitute a "solid" snack by taking whey protein powder. Whey is a part of the milk protein obtained after several filtrations and dehydrations to decrease its carbohydrate content. It contributes to the growth and maintenance of muscle mass by being absorbed very quickly by our body at the end of our training.

We recommend the ATP Whey, without hormones, antibiotics, pesticides, gluten free, GMO and artificial colors. You can order it directly at Studio Evolution.

#3 Foods to avoid around a workout

Any food other than what "mother nature" offers us is to avoid:

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-> It's your turn !!

You now have all the keys to achieve your goals and optimize your workouts.

For a nutritional plan adapted to your needs or simply to learn more about your training objectives, make an appointment with our experts for a nutritional consultation.


      References:

      Régime spécial activité physique - passeportsante.net
      Pour bien récupérer - extenso.org
      Savez-vous quoi manger- arcticgardens.ca


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