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Is It Better To Exercise Before Or After Dinner?

Is-It-Better-To-Exercise-Before-Or-After-Dinner

Is it better to exercise before or after dinner? Eating on training days, it remains difficult. Because do you have to eat before or after sports? And does there exist a difference between endurance and power carriers?

The theory

To exercise, the body needs nutrients like proteins , fats and carbohydrates . Carbohydrates are important for the energy supply, so you have enough energy to run a good long run for example. If you have too little energy in your body, you will notice that you are faster in your power. Proteins are important for muscle recovery. By eating enough proteins, your body is better able to repair the muscle damage of the exercise.

It's not the case that you're totally out of sport when you train on an empty stomach. The body is still busy digesting the nutrition of the day before. Before your diet completely digests and the rests in the toilet bowl, you will have 1 to 2 days left. This means that you still have energy and building materials. Either way, do not be afraid if you have not eaten well for a strength training. Indeed, there are also plenty of power athletes who perform well on an empty stomach. Look for athletes who follow an intermittent fasting eating method. Your body has more reserves than you think and in addition, the mental aspect plays an important role. Beware of cardio or exercise with an empty stomach. Not everybody can do well with this.

Advice

How long before exercise should you eat? I advise athletes to eat a big meal for two or three hours before a (power) training. These can be a few sandwiches with peanut butter, chicken breast, a good salad with pasta or a hot meal. For extra energy, you can take another banana for half an hour before the training or a sandwich of apple syrup.

A big meal for the training (3 hours before training) is especially important for athletes. In power sports / fitness you are less dependent on the energy supply of carbohydrates. Proteins are the main source of muscle repair right after training. The addition of relatively high carbohydrates after training does not seem to be of great value for muscle repair for the time being.

Difference with athletes

By eating a carbohydrate rich meal 2 to 3 hours before the training you will notice that you can hold a certain pace for a little longer. Try the difference between exercise before eating and compare it with a duration exercise after eating dinner.

If you have eaten good for the training, you are likely to suffer from that hungry feeling during and after the training. If you are going to play an empty stomach, it is advisable to eat a large meal after sports. After a lot of effort you get a lot of fun. Logical, because you have burned a lot of energy and your body gives a signal that the stock needs to be replenished. In short, listen carefully to your body!

No big meal for sports

Do not eat a large meal just before the exercise, ie less than an hour before the training. Perhaps you feel the feeling of full stomach or bloating. If you eat a meal just before sport, your body is still busy digesting the food. For this, the body needs oxygen and blood. During exercise, your body also uses additional oxygen and blood. As you understand or even noticed, this does not really work well with sports. Many athletes then get a sting in their spleen if they have eaten too short before training. Continue eating spicy foods, milk products, protein and fat products, leek, onion, chewing gum, sweetened products with sugar substitutes, ice cold and carbonated beverages.

Everybody is different

Each athlete has other habits and preferences. Try out for yourself what you find the finest. What works better? A hot meal for sports or a small meal for sports? Or do you exercise on an empty stomach without problems? Let us know below what your preference is.

Conclusion

If you are fit, I recommend eating a good meal two to three hours before the workout and within 2 hours after training. In this way, your body has enough energy and building materials for the training that comes. The best part is to plan your dining moments around your training. Either eat well before and after the training. For example, your body has enough building materials to recover from the training or contest.

Have you not eaten enough for your training once? Do not be afraid, because your body has enough reserves. You can work out on an empty stomach once and you will only notice a little difference as a force athlete.

As a sports athlete, it's more important to eat well before you go to exercise because carbohydrates ( muscle glycogen ) are an important source of energy for a long-term effort.

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