Improving performance and endurance is a primary goal for all athletes. Proper nutrition for optimal nutrition can help you both maximize your performance and minimize muscle damage.
So let’s look briefly at the role of macronutrients in our diet and how we can combine them properly in pre- and post-workout meals to get the maximum benefits.
Carbohydrates
Carbohydrates, through their breakdown into glucose, are the main source of energy for muscles. Glycogen is the stored form of glucose and is the main source of energy for short and high intensity exercises. The rate at which glycogen stores are used depends on the type and duration of exercise. For example, endurance sports such as running or swimming cause our body to use more glycogen than a resistance training. However, replenishing glycogen stores after exercise is an important issue. Consumption of carbohydrates within 30 minutes after training seems to be proven by studies that results in the correct recombination of glycogen. Furthermore, it seems that the simultaneous consumption of carbohydrates and protein during the post-workout meal results in better stimulation of insulin secretion, which promotes glycogen synthesis.
Proteins
The consumption of protein in our meal before exercise, is proven by many studies that it helps to improve athletic performance and protein synthesis by the body. Also, consuming a sufficient amount of protein after training gives our body the amino acids needed to repair and rebuild proteins, ie provides the body with the building blocks for the creation of new muscle tissue.
Fat
Glycogen is the main source of energy for short and high intensity exercises. But what about exercises that last longer but are less intense? So fat is the body’s main source of energy. Regarding the consumption of fat in our meal after training, many believe that fat will affect the digestion and absorption of nutrients from the meal, however this does not seem to be proven. So it may be a good idea to limit the amount of fat in your post-workout meal, however having fat in your meal will not affect your recovery.
So let’s look at some examples of pre- and post-workout meals.
Meals before training
- Wholemeal bread with avocado and boiled egg
- Toast with wholemeal bread, peanut butter and banana
- Cereal with milk
- Porridge with banana and almonds
- Yogurt with fruits of your choice
- Fruit and 1 handful of nuts (if training is within the next hour)
Meals after training
- Omelette with avocado and wholemeal bread
- Tuna salad with whole nuts
- Yogurt with fruits of your choice
- Roast chicken with grilled vegetables
- Salmon with grilled vegetables
- Salad with quinoa
- Yogurt with fruits of your choice
And do not forget about proper hydration of the body both before and after training.