Co znajdziesz w tym artykule:

  1. What to eat before training?
  2. What not to eat before a workout?
  3. What to eat after training?

WHAT TO EAT BEFORE TRAINING?

Whether you train at the gym recreationally or athletically, it is very important to ensure that you have the right diet. What you eat before training has a direct impact on your performance, energy levels and mood. The right meal will help you to perform better during exercise and prevent you from feeling tired.

A full meal is worth eating 2-3 hours before training. It should include protein, complex carbohydrates and healthy fats. Such a meal will provide energy for longer without making you feel heavy.

Examples of pre-workout meals:

  • Rice with chicken and vegetables,
  • spaghetti with minced meat,
  • Oatmeal with fruit, protein yoghurt and peanut butter,
  • Wholemeal sandwiches with egg and ham,
  • tuna steak, potatoes and vegetables.

On about one hour before training you can reach for a lighter meal that will give you energy but not weigh down your stomach. It should contain protein and simple carbohydrates with a small amount of fat and fibre.

Examples of light snacks before a workout:

  • A smoothie of banana, strawberries and protein nutrition,
  • Rice waffles with jam and protein yoghurt (e.g. Skyr),
  • protein bar.

WHAT NOT TO EAT BEFORE TRAINING?

Now that you know what to eat before a workout, it's time to find out what to avoid. Certain foods can negatively affect your mood, reduce your performance and make you uncomfortable during exercise.

Avoid before training:

  • fatty and fried foods,
  • heavy-digesting dishes that remain in the stomach for a long time,
  • products that cause flatulence (e.g. legumes),
  • fast food and highly processed food,
  • sweets and products with a high glycaemic index.

This type of food can lead to lethargy and a feeling of heaviness instead of giving you energy. It's better to bet on natural and easily digestible foods that will keep your blood sugar levels stable.

WHAT TO EAT AFTER TRAINING?

Just as important as the pre-workout meal is this post-workout. Contrary to popular myth, the so-called „anabolic window” lasts much longer than 30 minutes. So you don't need to eat immediately after you have finished exercising - you can easily prepare a full meal within an hour after training.

The post-workout meal aims to restoration of muscle glycogen and Supporting muscle regeneration. It should include protein and complex and simple carbohydrates.

Examples of post-workout meals:

  • semolina with protein nutrition, banana and cornflakes,
  • An omelette made with millet flakes, egg whites and jam,
  • tortilla with chicken and vegetables,
  • burger with baked potato fries.

It is a good idea to avoid a lot of fats in this meal, as they slow down the absorption of nutrients. Simple carbohydrates are most welcome - but choose natural ones, such as fruit, rather than typical sweets containing trans fats.

Even if you train in the evening, don't skip your post-exercise meal. Carbohydrates consumed after a workout will be used in recovery processes and not stored as body fat.

If you are just starting out with your training or need support with your diet, get help with personal trainer at Just GYM. Our specialists will help you choose the right nutrition and training plan to suit your goals. You can find a list of trainers on the website of your Just GYM club.