Is it better to eat before or after sport?
Tips for a good diet before or after sport, depending on the training objective
A balanced diet is the basis of good physical shape. Whether you should eat before or after exercise depends above all on your personal goals. However, even experts in this field do not all agree. Here you will find all the main information on nutritional intakes adapted to your training objectives.
Eat before sport
- bananas
- the bread
- oatmeal
- potatoes
- pasta
- quinoa
- rice
- patties
- eggs
- dairy products
- nuts
When is it wise not to eat before exercising?
It is easier to burn fat on an empty stomach, especially in the morning. This is because when carbohydrate stores are empty, the body draws on fat stores.
Running or doing other endurance sports in the morning, before breakfast, can help eliminate fat and therefore reduce your weight. Uwe Schröder, nutrition specialist, explains to us in the article “ How to eat well before running ” when to run on an empty stomach and when it is better to eat before running.
Eating after sport
When & what to eat after a workout?
To regenerate, the body needs meals low in fat and rich in nutrients. The ideal is to consume them about half an hour after sport . Foods rich in carbohydrates and proteins such as cottage cheese, cottage cheese, oatmeal, chicken or rice are recommended. Adding fruit, such as bananas, not only gives it more flavor, it also provides a higher carbohydrate intake.
- apples
- bananas
- berries
- beans
- peas
- potatoes
- pasta
- spinach
- tomatoes
- eggs
- Fish
- chicken meat
- dairy products
- nuts
- tofu
When can you refrain from eating after exercise?
As the body needs energy after sport, under no circumstances should you completely give up eating after a sport session . If the body is not supplied with energy for too long after training, muscle breakdown results . So consume protein regularly, even if your goal is to lose weight. You can delay your meal for a while to benefit from what’s called the afterburn effect .
What is the afterburning effect and how can you get the most out of it?
As the name suggests, the afterburn effect means that calories continue to be burned after training . Muscles draw on fat stores as a source of energy when there is no carbohydrate intake. You can benefit by not eating for one to two hours after exercise. However, be sure to drink enough fluids and maintain your electrolyte balance!