If you type the phrase “pre and post-workout nutrition” into a search engine, you will get over 3 million results. How then can you manage to see clearly in this flood of information and to make sense of things?
That’s why we’ve prepared a little insight into what happens to your body when you exercise and the foods that will help you get the most out of your efforts.
THE RIGHT SPORTS NUTRITION FOR BEST RESULTS
Your body needs energy to function well and perform well in training. By burning the three main macronutrients (carbohydrates, proteins and lipids) it produces energy in the form of adenosine triphosphate (ATP), the most important source of energy for your organism.
If this energy is not consumed, it will be stored in the form of phosphocreatine, glycogen and fats. And during your next workout, your body will provide you with all the energy you need using the ATP molecule and depending on the intensity of the effort.
ENDURANCE TRAINING
When you start a cardio session, your body will first start to burn the glycogen that is in your blood and in your muscles.
These glycogen stores can provide well-trained athletes with up to 2 hours of energy.
The “marathon wall” is a physiological phenomenon that corresponds to the depletion of glycogen reserves. The marathon runner who “hits the wall” then feels a sudden loss of energy.
Electrolytes (sodium, chloride, potassium, magnesium and calcium) ensure certain specific functions of the body (fluid balance, contraction of muscles and transmission of nerve impulses).
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STRENGTH TRAINING
Your body needs enough stimulation in training so that it can adapt and improve its performance.
Intense strength training can cause small lesions on muscle fibers or tendon structures (micro lesions). Protein helps repair them.
But be careful not to consume too much protein. Too much protein intake can have a negative effect on your kidneys, bones and uric acid levels.
Use this formula to find your ideal protein intake:
Muscle growth does not take place during training but during the subsequent regeneration phase. After intensive weight training, your muscles need at least 48 hours to regenerate.
NUTRITIONAL INFORMATION TO CONSIDER IN DAILY LIFE
DAILY CALORIE INTAKE
24 cal/kg body weight x 1.4-2.4 (depending on physical activity level)
DAILY NUTRITIONAL INTAKE FOR OPTIMAL PERFORMANCE
- 4g carbs/kg body weight
- 1-1.8 g protein/kg body weight
- 1 g fat/kg body weight
OPTIMAL DAILY DISTRIBUTION OF MACRONUTRIENTS
The three macronutrients (carbohydrates, proteins and fats) are your body’s main energy providers and perform many other vital functions.
Your daily food intake should break down as follows:
- Carbohydrates: 55-60%
- Protein: 12-15%
- Lipids: 25-30%
THE BEST PRE-WORKOUT FOODS
As we mentioned above, your food is the fuel that keeps your body running smoothly. A small snack before training will give you all the power you need for the effort.
But conversely, if you choose the wrong foods, they may stick in your stomach and therefore affect your performance. And what about training on an empty stomach? You may feel bad and lack energy.
So it’s up to you to find the right balance and don’t forget to stay well hydrated.
Pre-workout nutrition
NUTRITION BEFORE TRAINING
Eat a real meal two to three hours before your cardio session.
This meal should contain enough carbohydrates but also protein.
You can have a small carbohydrate-rich snack up to 10 minutes before your workout. In order to feel energy immediately, opt for a food with a high glycemic index (over 70). ( 2 )
Remember to hydrate well before, during and after exercise to avoid excessive dehydration (loss of more than 2% of your body weight through sweating) and changes in electrolyte balance which could cause performance losses. ( 3 )
STRENGTH TRAINING
Eat a real meal two to three hours before your weight training session.
Combine carbohydrates and proteins with a 3:1 ratio.
You can have a small high-protein snack or shake up to 10 minutes before training.
Additional info:
Avoid fatty, spicy, and fiber-rich foods before your workout. These could cause you digestion problems, heartburn and therefore affect your performance.
SHOPPING LIST FOR YOUR PRE-WORKOUT MEALS
Make sure you have these foods at home to best prepare for your workout:
Carbohydrates:
- Bananas
- Rice
- Sweet potatoes)
- Oatmeal
- Rice cakes
- Quinoa
- Bread
- Pasta
Proteins
- Eggs
- Walnut puree
- Greek yogurt
- Cow’s milk or vegetable milk
Not sure you remember? Save this infographic to your phone so you can check it out while shopping:
MEALS AND SNACKS BEFORE A CARDIO WORKOUT
- Red beetroot smoothie
- Spaghetti with vegetarian sauce
MEALS AND SNACKS BEFORE STRENGTH TRAINING:
- Vegan smoothie
- Protein pancakes
THE BEST POST-WORKOUT FOODS
What you eat after training is just as important as what you eat before. If you skip your post-workout snack or meal, you will slow down your body’s healing process.
The results ? A higher risk of aches, fatigue that will extend over several days up to the total inability to train.
Post-workout nutrition
Protein is essential after a workout.
They will help your muscles to regenerate and repair any injuries after intensive effort. But don’t overdo it: your body can’t store excess protein – so it will turn it into fat.
NUTRITION AFTER TRAINING
The metabolic window (ideal recovery period) occurs within 30 minutes of training. Take the opportunity to have a small snack combining carbohydrates and proteins (ratio of 2:1). ( 4 )
You especially need carbs after a long cardio session to replenish your glycogen stores.
When you sweat, the body loses electrolytes. So you can add a little more salt to your meals. And if the training session was really long, you can also drink an isotonic drink. ( 5 )
Weigh yourself before and after training. The weight difference will tell you how much fluid you should drink.
WEIGHT TRAINING
During the regeneration phase, your body replenishes its energy reserves. Consume macronutrients to support this regeneration process.
The metabolic window (ideal recovery period) occurs within 30 minutes after the end of the workout. Take the opportunity to have a snack combining protein and small amounts of carbohydrates (more if you want to gain muscle mass or gain weight). Consume between 20 to 25 g of protein after your weight training session to promote muscle protein synthesis. ( 6 )
Taking supplements after training is not a requirement. You can completely meet your protein needs through your diet. But if you don’t have time to eat, a protein shake or protein bar is a good alternative.
SHOPPING LIST FOR YOUR POST-WORKOUT MEALS
Make sure you have these foods at home for the best recovery from your workout:
Carbohydrates
- Bananas
- Apples
- Berries
- Tomatoes
- Chickpeas
- Red beans
- Sweet potatoes
- Spinach
- Quinoa
Proteins
- Eggs
- Tofu
- Chicken breast
- Fish
- cottage cheese
- Greek yogurt
- Cow’s milk/vegetable milk
- Protein powder (vegan)
Lipids
- Vegetal oils
- Lawyer
- Unsalted nuts
- Walnut puree
Isotonic drinks:
coconut water
Not sure you remember? Save this infographic to your phone so you can check it out while shopping:
MEALS AND SNACKS AFTER A CARDIO WORKOUT:
A protein and natural shake
Avocado pasta salad
MEALS AND SNACKS AFTER STRENGTH TRAINING:
Egg muffins
Baked Sweet Potatoes
CONCLUSION
What you eat before and after training plays an important role in your sports performance and your regeneration. Follow our advice and provide your body with everything it needs to achieve the best sports performance.