Eating Before and After Exercise

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Eating Before and After Exercise


Overview


What you eat around your workouts is crucial for optimizing performance and recovery.

Key Points

- Exercise Types: Cardio and resistance workouts.
- Nutritional Focus: Balancing carbohydrates and protein.

Pre-Workout Nutrition


Timing and Calorie Intake

- When to Eat: About 1 hour before exercising.
- Caloric Needs:
- Lower intensity: ~200 calories.
- Higher intensity: 400-500 calories.

Nutrient Ratio

- Cardio Workouts: Aim for 2/3 carbohydrates and 1/3 protein. This combination provides sustained energy and prevents muscle breakdown.
- Resistance Workouts: Opt for 1/3 carbohydrates and 2/3 protein. This supports energy needs and minimizes muscle damage, aiding in faster recovery.

Post-Workout Nutrition


Importance

After exercise, your glycogen reserves are depleted, necessitating replenishment to prevent your body from breaking down muscle tissue for energy.

Nutrition for Different Workouts

- After Cardio: Focus on high-fiber carbohydrates such as oatmeal, rice, or whole wheat pasta. Consume 30-50 grams of carbs within 5 to 10 minutes after your session.
- After Resistance: Combine carbohydrates with protein. Good options include chicken with a potato, egg whites with fruit, or a protein shake with mixed fruit. Limit fiber to speed up protein delivery to muscles.

Timing

- Resistance Workouts: Wait 30 minutes before eating to allow blood to support muscle repair and waste removal.

Additional Tips

- Avoid consuming fats immediately before or after workouts, as they can slow digestion and nutrient absorption.

Adhering to these dietary guidelines will aid in enhancing your workout performance and recovery.

You can find the original non-AI version of this article here: Eating Before and After Exercise.

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