How to eat properly before and after training: tips from trainers for maximum results

Proper nutrition is an important factor that determines the effectiveness of your training. To achieve the desired results, you need to approach not only the physical activity itself, but also what you eat before and after training. Here are some basic tips from trainers on how to eat properly before and after exercise.

1. Pre-workout nutrition: providing energy
To prepare the body for intensive training, it is necessary to provide it with energy that it will use during physical activity. It is ideal if the meal is 1.5-2 hours before training, so that the body has time to digest the food and get the necessary nutrients.

What to eat before training?

Carbohydrates are the main source of energy. Choose complex carbohydrates that provide a slow release of energy, such as oatmeal, an oat bar, or potatoes.

Proteins help the body prepare for work and ensure recovery after exercise. Ideal options are eggs, chicken, yogurt or a protein shake.

A small amount of fat - contributes to the health of the heart, but you should not overeat fatty foods before training, so as not to create an additional burden on the stomach.

Fact:
Studies show that consuming carbohydrates before exercise can increase the duration of physical activity by 30% by increasing glycogen levels in the body.

Example of a dish:
Oatmeal with berries and honey or low-fat yogurt with banana and nuts are simple and delicious options for energy.

2. Nutrition after training: muscle recovery and growth
After training, the body needs support to restore muscles and restore energy levels. Therefore, it is important to choose the right food, which will contribute to the recovery and growth of muscle mass.

What to eat after training?

Proteins - they help restore and build muscles, reduce pain and inflammation after training. Protein should be consumed in the form of meat, fish, eggs or plant proteins such as soy and beans.

Carbohydrates — to replenish spent glycogen in muscles. Choose complex carbohydrates such as brown rice, quinoa or sweet potatoes.

Fats — Healthy fats are important for maintaining good health and keeping hormone levels stable. Healthy fats can be found in avocados, nuts, and olive oil.

Fact:
It is ideal to consume proteins and carbohydrates within 30-60 minutes after training to activate muscle recovery and provide the body with the necessary nutrients.

Example of a dish:
Chicken breast with quinoa and vegetables or an omelet with vegetables and avocado is a great option for post-workout recovery.

3. Hydration: the importance of water for training
Your body loses a lot of fluid during exercise, so it's important to stay hydrated. Drinking water before, during and after training is a mandatory rule for every athlete. Inadequate hydration can lead to fatigue, headaches, reduced stamina, and even serious injury.

Fact:
Recent studies show that even mild dehydration (loss of 2-3% of body weight) can reduce performance by 20% during training.

Advice:
Drink water not only during exercise, but throughout the day. Consider drinking more water and adding electrolytes (especially sodium and potassium) to your water during intense exercise or in the heat.

4. Supplements: are they necessary?
Some athletes may use supplements to improve training performance and recovery. However, they are not mandatory for everyone. The most popular supplements are protein powders, BCAAs (amino acids), creatine, and B vitamins.

Fact:
Protein powder can be convenient to provide the necessary amount of protein after training, especially if you have not been able to eat a full meal.

Conclusion
Proper nutrition before and after training is an important element for achieving maximum results. Remember that your body needs support to recover and grow, so don't ignore nutrition. Choose foods that will provide you with energy before training and help restore strength after it. Proper nutrition will help not only to improve results, but also to avoid injuries, support health and increase endurance.

By following these simple tips, you can not only improve your workouts, but also enjoy a healthy and active lifestyle.