Nutrition and training: what to eat before and after sports for maximum results.

Every athlete or fitness enthusiast knows that proper nutrition is an important component of success. It not only helps to achieve better results in training, but also accelerates recovery after intense physical exertion. In this article, we will take a detailed look at what nutrition is optimal before and after training to ensure maximum performance and quick recovery.

1. What to eat before training?
Before training, it is important to consume food that will provide the body with energy for exercise and increase training performance. Proper nutrition before training should ensure stable energy levels and prevent fatigue during exercise.

What is important to consider:

Carbohydrates are the main source of energy during exercise. They quickly turn into glucose, which the body uses during intense physical efforts. Choose foods with a low or medium glycemic index so that energy gradually enters the body.
Proteins help maintain muscle mass and prevent its destruction during training. Light protein foods can be helpful in preventing muscle loss.
Fats are not the main source of energy during exercise, but can be useful if you train for long distances or do strength training.
Nutrition recommendations:

Time: eat 1.5-2 hours before training so that the body has time to digest the food and provide the necessary energy.
Example of a dish: chicken with rice and vegetables, omelet with vegetables, oatmeal with fruits and nuts, banana with peanut butter.
Facts:

Research shows that consuming carbohydrates 1.5-2 hours before training improves athletic performance, especially during cardio and aerobic exercise.
Consuming proteins before training helps to maintain muscle mass and prevents its destruction during exercise.

2. What to eat after training?
After training, the body needs recovery, and proper nutrition will help restore energy reserves faster, reduce muscle pain and promote muscle growth.

What is important to consider:

Carbohydrates after exercise are necessary to restore glycogen levels in the muscles. This is especially important after intense aerobic or strength training.
Proteins are essential for muscle recovery. They help restore damaged muscle fibers and promote their growth.
Fats are also important post-workout, albeit in moderation, as they aid in the absorption of fat-soluble vitamins and reduce inflammation.
Nutrition recommendations:

Timing: Eat within 30-60 minutes of your workout for maximum recovery.
Example of a meal: smoothie with protein, banana and yogurt, tuna with vegetables and quinoa, chicken with potatoes and green vegetables, protein shake with fruit.
Facts:

After strength training, the consumption of proteins and carbohydrates within 30 minutes after training stimulates the synthesis of muscle protein, which promotes muscle recovery and growth.
To improve recovery after aerobic exercise, it is important to restore muscle glycogen levels, which improves overall endurance and increases energy.

3. Why is it important to take into account the intervals between meals and training?
The time interval between eating and training affects energy levels and training performance. Eating right before a workout can make you feel heavy and uncomfortable, and skipping a meal before a workout can make you feel weak and tired.

Facts:

Food must be digested before training begins, so it is important not to eat too close to exercise.
Taking too long a break between eating and exercising can leave your body without enough energy to exercise effectively.

Conclusion
Proper nutrition before and after training is one of the most important factors for achieving maximum results from physical activity. Eating the right foods helps to increase the effectiveness of training, accelerate muscle recovery and improve the general condition of the body. A balanced diet of carbohydrates, proteins and fats will help you get the most out of your workouts, maintaining optimal energy levels and promoting health.