How and When Should We Eat?

Pre and Post Exercise Nutrition Guide

How long before exercise should we eat? Although there are different opinions on sports and nutrition, scientific research provides clearer information on this subject. Stopping eating and drinking at least an hour before exercise can help the body's energy systems work more efficiently.

Should You Exercise on an Empty Stomach or a Full Stomach?

Some experts argue that exercising on an empty stomach increases fat burning, while others state that nutrition is necessary before exercise. A study conducted at the University of Bath in England found that overweight but healthy men burned more fat when they exercised without eating. However, considering factors such as the type of exercise, duration, and the person's metabolic rate, the ideal diet for everyone may be different.

Pre-Workout Nutrition

Consuming protein and low-glycemic carbohydrates two to three hours before exercise can help balance energy levels and prevent muscle damage. Here are a few healthy options:

• Oatmeal with yogurt and fruit

• Whole grain toast with avocado

• Fruit smoothie (with 1 medium fruit)

• Whole grain bread with sugar-free peanut butter

Consuming carbohydrates and protein together supports muscle protein synthesis during exercise.

Post-Exercise Nutrition

After exercise, it is necessary to drink plenty of fluids to compensate for water loss. At the same time, a balance of protein and carbohydrates is important for muscle repair.

• You can prevent muscle damage by consuming 1/3 carbohydrates + 2/3 protein .

• Post-workout meals should include protein sources such as yogurt, eggs, legumes, fish or dairy products .

Essentials of a Balanced Lunchbox

1. Carbohydrates

The main energy source of our muscles is carbohydrates. However, complex carbohydrates should be preferred over simple carbohydrates.

Recommended healthy carbohydrates:

• Oats, legumes, bulgur, quinoa, banana, apple, dried fruits

2. Protein

Protein is essential for muscle repair and development. A daily protein intake of 0.8 g/kg is usually sufficient. Post-exercise protein intake accelerates muscle recovery.

Healthy protein sources:

• Milk, yogurt, eggs, poultry, fish, meat products, legumes, oilseeds

3. Fats

For a balanced diet, unsaturated fats should be preferred. Recommended healthy fat sources:

• Olive oil, avocado, nuts, fish rich in Omega-3

4. Water and Electrolytes

It is very important to replace water and electrolytes lost through sweating during exercise. It is beneficial to consume foods containing sodium, potassium, magnesium and calcium.

5. Ergonomic Supplements

Caffeine is a reliable ergogenic supplement that can improve exercise performance. Drinking coffee before exercise can increase focus. A healthy choice is to choose a 350 ml low-fat latte .

Conclusion

Nutrition before and after exercise directly affects your performance and recovery process. You can determine the most suitable nutrition regimen for you by listening to your own body. Remember, healthy nutrition and regular exercise bring the best results together!