When it comes to nutrition, especially in relation to exercising, we’re all left feeling a bit confused and frustrated here
The goals of eating And after a workout.
You need to eat pre-workout meals in order to improve your performance. Post-workout meals help recover muscles and promote growth.
The two bring the best results. The rules can not be the same for everyone because they vary depending on the type of training you do and your goals.
The window of opportunity is open.
The two main rules we are taught to follow are pre and post workout nutrition.
You must eat before and after exercising.
A short window of opportunity opens when your muscles are most ready to accept food. You have to eat within an hour after working out.
Here is some news for you. The part about post-workout meals is not completely true.
It is not a bad idea to eat a balanced meal right after your workout if you want to maintain a healthy weight.
Power and strength training.
For training such as powerlifting, bodybuilding, football, etc. the most important macronutrient is protein. Because these types of exercise are characterized by short and intense bursts of activity, muscle glycogen does not get depleted as much as it does during endurance sports, so carbohydrates are normally important, but secondary to protein. The protein is needed to support muscle growth and minimize damage.
For this type of training (the average gym-goer falls into this category as well), the recommended nutritional pattern is:
A balanced meal of protein and carbs 2-4 hours pre OR post workout
It is possible to have a liquid or semi-liquid source of food for easy digestion. Or after a workout.
Training for endurance.
Marathons, triathlons, any long-distance activity (cycling, swimming), Crossfit, and sports such as basketball and soccer fall into this category
A balanced meal of equal parts carb and protein 2-4 hours pre OR post workout
For every hour of endurance activity, you need 8-15g and 30-60g in liquid or gel form.
It's easy to digestion with a liquid or semi-liquid source of food. Or after a workout.
The suggested amount for both carbs andprotein is 0.2- 0.25 grams per pound of target body weight, in all meals.
Weight Loss
The main goal of weight loss is to burn more calories than have been eaten in order to create a deficit which will lead to losing weight. The quality of the meals is more important than the timing of vitamins. The guidelines can be used, but they have to be followed with an adequately planned diet.
It is about personal preference for those exercising recreationally or trying to lose weight.
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