• by Eva Rodriguez
  • Blog
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When we acquire an exercise routine we must accompany it with an adequate diet. To know what to eat before and after exercising It will help us achieve better results and will give us the energy we need to perform at our best.

Physical activity must be accompanied by a healthy nutrition and appropriate. Our team of nutritionists dietitians gives you the keys to choose well what to eat before and after going to the gym or doing a workout.

How to eat while exercising

The first thing to know is that each person is different and their physical characteristics vary the calorie intake they need. In addition, the energy required is also different depending on the exercise that we are going to perform.

However, there are keys that we can apply in most cases, to choose what to eat before and after exercising.

What to eat before and after exercising. Pre workout mealsWhat to eat before exercising. Pre workout

Before training we must eat foods that provide us with energy, to perform to the maximum in our exercise routine. Ideally, eat 2-3 hours before training., to give the body time to digest. This will allow us to train without feeling heavy in the stomach.

The pre-workout meal should contain complex carbohydrates and some protein. This meal will increase your levels of glycogen (fuel that gives us energy) in the liver and muscles, which will allow you to train at a good level and for a longer time.

  • Examples of complex carbohydrates: rice, pasta, cassava or plantains.
  • Examples of proteins: chicken, Greek yogurt, or milk.

If you exercise in the morning you probably cannot let two hours pass before training, but you should still have a light breakfast as a pre workout. An example could be an American coffee, a slice of whole wheat bread with olive oil and natural tomatoes and a banana.

When it comes to exercising and eating, everyone is different. Therefore it is important that you pay attention to how you feel during exercise and learn what things feel best for you.

5 Snack Ideas for Before Training

Here are some ideas for pre workout meals and snacks prepared by our nutritionists for before training, depending on when you are going to do it. Write them down!

Meals for 2-3 hours before training

These healthy and balanced meals will help you fill up with plenty of room for you to digest before exercising.

  • A plate of brown rice with a grilled chicken breast and vegetables to taste (zucchini, pumpkin, carrot, onion, etc.).
  • A pasta dish with baked fish and vegetables to taste (broccoli, peas, bell pepper, leek, etc.).
  • 2 baked potatoes with Parmesan cheese and oregano.
  • Two slices of whole wheat bread with olive oil and a two-egg omelette with zucchini.
  • Lentil and rice salad, with carrot, lettuce, tomato, cucumber, olives, etc.).

Snacks for 30-60 minutes before training

These snacks will give you the energy you need to train with optimal performance.

  • A yogurt with rolled oats and a banana.
  • A latte, three rice cakes, and a handful of walnuts.
  • A slice of bread with a spread of peanut butter and an apple.
  • A yogurt with pieces of assorted fruit and a toast of bread with olive oil.
  • A bowl of hot milk with rolled oats and nuts.

Guidelines during exercise

It's fundamental stay hydrated, both during and at the end of exercise, to maintain the proper functioning of the body. So don't forget to always carry a small bottle of water when you go to the gym or in any workout.

No matter how many myths you have found on this topic, drinking water is vital so that our body is in perfect condition for physical wear and tear. And if it is also hot or humid, the dehydration that we suffer may be greater, that is why drinking water is very important.

Do not wait to be thirsty. The Spanish Heart Foundation recommends taking breaks every 15-20 minutes during exercise to drink small sips of water.

Before doing sports it is advisable to drink about 300 ml. During exercise we should drink some 200 ml every 15-20 minutes. And at the end of the training we must replace the lost liquid by drinking another 300 ml of water approximately.

What to eat before and after exercising. Post workout mealsWhat to eat after exercising. Post workout

After exercising our body needs to recover and protein is essential for this, it helps us to recover the muscles, which have been subjected to an effort during training. We tell you what should you eat after training and some ideas for post workout snacks.

The ideal metabolic window recovery is 30 min after training. The snack we eat must combine protein and carbohydrates, and the latter are especially important if we do a long training session, since we need to replenish glycogen reserves (that fuel that gives us energy).

It is important that the carbohydrates you choose contain fiber. Why? Well, because fiber makes you absorb glucose from carbohydrates little by little and therefore your body converts it into energy while you move, preventing it from being deposited in your body in the form of fat.

You can also include in your post-training commision foods containing healthy fats, like nuts.

  • Examples of complex carbohydrates: brown rice, pasta, whole wheat, bananas.
  • Examples of proteins: eggs, chicken, fish.
  • Examples of healthy fats: olive oil, nuts, avocado.

5 Snack Ideas for After Training

Our nutritionists give you some post-workout snack ideas that will help your body recover from exertion.

Post workout snacks for 30-60 minutes after training

  • 200ml milk shake, 1 banana, a handful of nuts and cocoa powder.
  • A yogurt with a handful of chopped almonds and a tablespoon of honey.
  • An omelette sandwich with ham and cheese.
  • A baked potato with scrambled eggs.
  • A fresh cheese smoothie with applesauce and spinach leaves.
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