By eating well before and after exercise, you recover better and have more energy. In addition, it also supports your progression with sports. What should you eat then? You can read that in this blog.
Do not eat too large a meal and do not drink too much before exercising. Your body cannot be busy with your digestion and physical exertion at the same time. If you do this, you will get symptoms such as nausea and stitches in your stomach. You can eat a meal about 2 to 3 hours before you start exercising.
If you do want to eat something just before exercising, you can eat a small portion and choose products with not too much protein, fat and dietary fiber. Examples include less than half of your meal, a whole-wheat sandwich or cracker with toppings or a bowl of low-fat yogurt or cottage cheese with possibly a piece of fruit.
It is not recommended to exercise if you have not eaten for a long time. As a result, you have less energy and your body can use proteins for energy. This causes you to lose muscle mass. Your blood sugar can also drop, causing you to faint.
While doing sports
Only if you exercise very intensively is it necessary to eat or drink something during exercise. For about an hour, your body can get energy from the glycogen stores in your muscles. These are sugars that are stored in your muscles. How long you can do this varies per person. Then your body switches to fat burning and protein burning. If you exercise intensively and for a long time, sports gels and sports gels can help to maintain sufficient energy. These often contain a lot of calories, which can cause you to gain weight.
It is important for everyone to drink enough water during exercise. The amount of water you drink during exercise is extra and does not count towards the recommended 1.5 to 2 liters of fluid per day.
It is useful to plan sports around your meals, so that, for example, you eat your lunch or evening meal after exercise. If this doesn’t work, you can eat a snack, such as a bowl of low-fat yogurt or cottage cheese with a piece of fruit or a handful of nuts or a homemade smoothie with a piece of fruit. Limit this to a piece of fruit, because otherwise you will be consuming too much sugar. If you want to lose weight, it is not recommended to eat extra on the days that you exercise. As a result, you can ingest too many kcal unnoticed, which reduces or prevents weight loss.