If you’re getting all the macronutrients – fats, carbohydrates, and proteins – you shouldn’t worry about your training performance and recovery, right? Well, it’s not that simple. Specific types of training require different feeding styles to maximize benefits. Here is KissAnime useful and simple guide to nutrition for sports.
- What to eat on cardio, strength, or recovery days
- Cardio workout
- Strength training
- Day of rest
WHAT TO EAT ON CARDIO, STRENGTH, OR RECOVERY DAYS
- If you eat 3 hours before working out: choose whole carbohydrates, proteins, and fats – try this recipe with sweet potatoes and eggs. If you eat less than an hour before working out: better a smoothie or smoothie with carbohydrates and proteins, but low in fiber to aid digestion.
- During: Drink water or electrolyte-rich drinks, especially if it’s hot. If you train for more than 90 minutes, bring a specific drink containing carbohydrates with you. Most people burn between 30 and 60g of carbohydrates per hour, depending on their size and metabolism.
- After: Wait 45-60 minutes before eating; this will help maximize the fat burning period after your workout. ( 1 ) Your post-workout meal should contain whole-grain carbohydrates and protein in a 3: 1 ratio.
- There is no need for fast-digesting refined carbohydrates because whole carbohydrates replenish your glycogen stores within the day after training. If, on the other hand, you plan to train twice a day, you will need to consume fast-digesting carbohydrates after the first workout. This chickpea salad and avocado you’ll like!
- Before: If you eat 2-3 hours before exercising, anticipate whole carbohydrates, proteins, and fats. Try this easy recipe for a spiced shakshuka.
- During: Supplements with branched-chain amino acids (also known as branched-chain amino acids or BCAAs. This is a group of three amino acids that includes leucine, isoleucine, and valine, which are the building blocks of muscle protein. Also, since supplements BCAAs do not need to be digested, they bypass the liver and enter the bloodstream for instant use by the muscles. Taking these supplements during exercise has been shown to increase the rate of muscle protein synthesis and reduce post-injury and soreness. workout. ( 2 )
- Eat within 15-30 minutes of finishing a strength workout. ( 3, 4 ) It’s best to get all nutrients within a short distance of training to replenish and strengthen muscles. Consuming proteins after physical activity prevents proteolysis and stimulates synthesis, accelerating the recovery and adaptation of the muscles to the effort.
DAY OF REST
This is the perfect day to test out some low-carb recipes. There is no need to increase your carbohydrate stores or add extra protein to your meal, as you are not exercising today. Make sure you are consuming the right amount of healthy fats like coconut oil, olive oil, avocado, and forage training butter. Fat can slow digestion, but you don’t have to worry about it when you’re not exercising. On recovery days, there is no need to eat at fixed times – you can just wait until you get hungry! Here is a recipe to try: low-calorie pizza with cauliflower.
It’s important to get quality carbohydrates, fats, and proteins every day, but there are some differences in nutrition for cardio or strength training.
- On a day when you plan a cardio workout, be sure to replenish your carbohydrate stores to fuel long endurance workouts and boost the performance of shorter intensity workouts.
- After a cardio workout, wait 45-60 minutes before eating to maximize your anabolic window.
- On a day when you have strength training planned, refill your protein reserves. ( 5 ) This will help you reduce muscle injury: less muscle injury, faster recovery. Additionally, proteins supply the body with amino acids, which can boost muscle growth.
- After a strength workout, eat within 15-30 minutes to help your muscles recover quickly.