Snacks consumed before or after exercise have a significant impact on sports performance. For this reason, it is very important for people who want to lose weight and build muscle to know which foods to consume before and after exercise.
In addition, it is also important to have an idea about the place of macronutrients such as protein, carbohydrates and fat in the pre-workout diet.
Pre-Exercise Carbohydrate Consumption
Muscles use glucose, the building blocks of carbohydrates, as energy. The human body combines many glucoses and stores them as glycogen in the liver and muscles.
In short and high intensity exercise, as in weight training, glycogen stores are the main source of energy.
However, the carbohydrate consumed cannot be easily stored within 1 hour. Therefore, if the goal is muscle development, it is necessary to take enough carbohydrates 1 day before training. In short, carbohydrates consumed 1 day before training are much more important than those consumed 2 hours before training.
The point to be considered when consuming carbohydrates before training will be the blood sugar balance. If you already have blood sugar problems, consuming simple sugars can cause excess insulin secretion and make you feel weak and lacking in energy.
For this reason, you can consume 1 large banana, 1 bowl of cooked rice or 5 tablespoons of oats to get 30-40 grams of carbohydrates before training.
Protein Consumption Before Exercise
Protein increases muscle protein synthesis and slows the rate of muscle breakdown. It provides the raw materials the body needs to build muscle. For this reason, it “s important to consume enough protein every day. This will ensure optimal muscle development and the benefits of training.
In short, protein is essential for muscle repair and growth. For this reason, many people consume protein-containing foods or even supplements alongside their workouts.
However, the best time to take a protein supplement has long been a matter of debate. Some believe that pre-workout is the best time to take protein, while others claim that taking protein after exercise is more effective.
However, according to research, there is no significant difference in muscle and training performance between protein consumed half an hour before and half an hour after training. Therefore, you can consume protein-containing foods at any time before or after your workouts.
Protein is a source of energy, just like carbohydrates and fat. However, the body does not prefer to use it directly, especially like carbohydrates. It is only used when necessary.
For this reason, it makes more sense to follow your daily protein intake instead of taking protein before training.
Pre-Exercise Fat Consumption
Pre-workout fat consumption is mostly used as energy during low-intensity and prolonged training. Although fat has no direct effect on training performance, healthy fats should be included in the daily diet.
Fat intake is very important for metabolism. According to research, without sufficient fat intake, fat burning in the body is low. In addition, metabolism does not work properly, digestive and excretory system problems may occur. In the medium term, a lack of fat in the body can also lead to a weakened immune system and joint pain.
Under these conditions, you can’t expect high performance during training. For this reason, it’s important to get fat before training and, if this is not possible, to include enough healthy fats in the daily diet.
Pre-Workout Snacks
Experts emphasize that you should focus on a good source of carbohydrates for energy. However, if you have an intense cardio program, you should avoid high-fiber snacks just before you start exercising. This is because your digestion slows down and you may experience indigestion during exercise.
You should give yourself time for digestion to take place and not consume any snacks after half an hour before you start exercising.
Pre-Workout Snack Suggestions
- Half a cup of fruit, half a cup of low-fat yogurt and half a cup of ice cream,
- 1 cup low-fat yogurt, three-quarters cup strawberries or other types of fruit,
- 6 pairs of cereal crackers with 1 piece of cheese, half a cup of strawberries,
- 1 sliced medium apple, 1 teaspoon natural almond butter.
Post-Workout Snacks
After a balanced meal and snack, you can burn off 200-250 calories in about half an hour of exercise. At least one or two servings of your meals throughout the day should contain carbohydrates and protein. Fruits and whole grains help you replenish glycogen. The carbohydrate you store during the act of eating is used during exercise. Lean protein also helps repair the microscopic muscle tears that occur during exercise.
Research shows that a small amount of protein (10 grams) meets the need for this.
Don’t forget that vegetables are also rich in water. You can use your favorite vegetables as a post-workout snack.
Post-Workout Snack Suggestions
- 2 pieces of grilled chicken breast with cereal, lettuce, tomato, 1 tablespoon of vinaigrette, a quarter cup of grated cheese
- 1 cup yogurt, quarter cup dried fruit and cereal mixture, 2 tablespoons chopped walnuts, half a cup strawberries
- Omelet made with 2 eggs to serve with spinach and mushrooms, toast made with 2 slices of 100% grain bread spread with 2 teaspoons of butter
- 1 cup chopped vegetables (such as celery, carrots, cucumber), 2 tablespoons hummus, whole grain crackers worth about 100 calories
- 1 double slice of cheese, 1 cup of fruit, 28 grams of pretzels.