Strategic nutrition during training is a great ally for those seeking better results, increased energy, and efficient muscle recovery. Many still underestimate how choosing the right carbohydrates and proteins can impact physical performance, but small adjustments can make all the difference in your workout progress. Learn how to adapt your diet before and after exercise, with examples of easy meals to achieve your results.
Why is pre- and post-workout nutrition essential?
These meals serve different purposes: pre-workout focuses on energy, while post-workout accelerates muscle recovery. Details like prioritizing carbohydrates first and protein afterward optimize physical performance, preventing fatigue and promoting lean muscle gains. Did you know that these details make all the difference for those seeking training progress?
What to eat before training to have more energy
The goal of pre-workout is to provide energy for your workout without causing abdominal discomfort! The main nutrient in this meal is carbohydrates. The type of carbohydrate and the combination of foods will depend on digestion time.
Simple Carbohydrate: 15 to 30 minutes
Complex carbohydrate: 40 to 60 minutes
If you eat meals very close to your workout, opt for fast-absorbing (simple) carbohydrates and avoid foods high in fiber and fat. These foods take longer to digest and can cause discomfort during exercise, such as bloating, reflux, and heartburn! When there's a longer window (2 to 3 hours before), add fiber, protein, and healthy fats to accompany your carbohydrates.
Practical pre-workout meal suggestions:
Banana with oats and honey
Toast with jam and mahta coffee
Pasta with ground beef or shredded chicken
Oat, banana and honey pancakes
Chicken or ground beef escondidinho
Bread with eggs
Remember: The closer your meal is to your workout, the simpler and lighter it should be!
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What to eat after training to speed up muscle recovery
The goal of a post-workout meal is to replenish energy and "rebuild" muscles! The main nutrient in this meal is protein. Ideally, this meal should be as complete as possible; if it's a snack, it's a good idea to combine protein and carbohydrates.
Practical suggestions for post-workout meals and snacks:
Yogurt with fruit and granola
Bread with scrambled eggs
Tapioca with cheese and tomato
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