You work out diligently? Then you want to have the greatest possible success when you work up a good sweat. Eating before or after exercise is the big question here!
Sports and nutrition go together like Paris and the Eiffel Tower. I recently realized this for myself when I set out for sports with a small baguette in my right hand and a shake in my left.
But what of it should I take now just before the training? And which of them is wiser afterwards? I've done some research for you and tell you how it really works to eat before or after exercise.
This much is already clear: If you train regularly, you should definitely also keep an eye on your diet.
Whether you're burning fat or building muscle, the right nutrition is critical to your success.
You can train as much as you want, but if you eat wrong, all that sweating will be for nothing. Did you know that 70% of your training success is due to your diet?
If the composition and timing are right, you can get the best out of you and your body. You've probably asked yourself whether it's smarter to eat before or after exercise, right?
I'll tell you the best tips for the right workout nutrition, so that you too can quickly achieve your athletic goals!
Table of contents
Why the right nutrition before and after training is so important
What you eat before or after exercise can have a big impact on your workout. Whether your goal is to burn fat, build muscle or lose weight.
Your body needs energy to function. You usually get this energy from food. Nutrition is the fuel that drives the engine (your body).
You should pay attention to the three macronutrients:
- Carbohydrates,
- Fat
- and proteins.
As the body burns the macronutrients, it gains energy in the form of adenosine triphosphate (ATP). Each of the three nutrients has a different effect on the body and your workout.
Without adequate protein and carbohydrate intake, you can be too depleted for your workout. This is because proteins are the basis for building new muscles. You get the energy you need for a good workout from high-quality unsaturated fats and carbohydrates.
But if you do eat too much fat or too much before exercise, the meal will be heavy on your stomach.
So a little pre-workout snack can give you the power you need, the wrong foods could slow you down.
But how now: Eat before or after sports?
Do diet plans really help you lose weight?
Train better with the right diet
You have these three macronutrients in mind? You pay attention to fresh and balanced nutrition? That is already very good.
However, optimized nutrition can help you reach your training goals even better. How much of which nutrient you should eat also depends on the form of your training - endurance training or strength training.
Avoid particularly sweet or fatty foods and go for fruits and vegetables instead. Foods rich in vitamin C such as peppers, citrus fruits and kiwi boost the metabolism.
Thereby our We Go Fit Nutrition Plan support. We know from our own experience that it is often very difficult to eat right.
Especially when it comes to recipes, you can quickly reach the limits of your creativity. That's why it's worth making a cooking plan. It's best to plan what you're going to eat for a week in advance.
A conscious diet not only brings you closer to your dream figure and lets you take a big step forward athletically. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.
So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose either the category of slimming, toning or muscle building and specify your favorite foods.
We'll put together a nutrition plan that fits your needs and that's 100% for you. It's very easy. Give it a try :)
Click here to put together your personal nutrition plan!
Here are a few pointers to guide your pre- and post-workout meal.
Endurance training and nutrition
During endurance training, a high-carbohydrate, low-fat diet helps. During training, you burn glycogen from your muscles and blood. If you don't have enough "fuel" before the workout, you'll run out of steam during a long run.
To satisfy your big appetite, it's best to turn to complex carbohydrates from whole grains, pasta, legumes or cereals.
Fruits and vegetables should not be neglected either. How about a delicious smoothie?
Just before your workout or even as a small snack during it (the workout should go longer than 90 minutes) you can also eat glucose, dried fruit and bananas.
Strength training and nutrition
For your strength training, a carbohydrate-rich and fat-controlled base diet makes sense.
Before your workout, it's important that you don't start with empty carbohydrate stores. Carbohydrates help your body by releasing insulin. It has an anabolic effect and has a beneficial effect on muscle building.
Professionals recommend eating carbohydrates and proteins at the same time and about 1 to 2 hours after training. Here you can reach for energy protein bars or a tasty cheese sandwich.
Flat stomach & diet: The 9 golden rules to success!
Which is better: eating before or after exercise?
Eat before or after a workout? Or both? Or during? Many questions about nutrition and your workout.
But when should you feast?
Our answer: Everything is possible - before, after and during!
It depends on the training and your personal goals. There is no rule chiseled in dumbbell weights here and so this question can not be answered in general.
As you already know: Without enough proteins and carbohydrates you are too weak for the training and muscle growth is already not to think of.
If you don't give your body back nutrients after a hard workout, it can't regenerate sufficiently.
Eat before training
A pre-workout meal can have both advantages and disadvantages.
The first clear benefit is, of course, the energy you get for your workout. By taking in the right nutrients, you'll get better results and train more efficiently.
Plus, you won't have a sudden "binge" after your fitness session.
Study confirms: Coffee before sports makes you perform better!
Eat after training
Is it wise to resume the carbohydrates trained away immediately after exercise? Yes, because it is important for your body's recovery.
Your body has an increased need for nutrients after a workout. So eating after a workout is a sensible, if not necessary, thing to do.
Also, after a sweaty workout, be sure to replenish your electrolyte balance.
So, in short, there is no right answer to the question "Is it better to eat before or after exercise? Both have their advantages and disadvantages and with both variants you have to consider a few things. I'll explain to you now what these are.
What to look for when eating before exercise
Eating before a workout gives you an energy boost. What you should pay attention to and when and especially what you should eat, you will now learn.
Timing in the diet before exercise
The right timing is crucial. If you have eaten just before the workout, the meal will probably be heavy in your stomach and hinder your workout.
The body puts all its energy into digestion. It cannot use the nutrients for the sport.
So you should eat your last complete meal 2 to 3 hours before your workout - a meal that is easy to digest, low in fat and fiber. Carbohydrates can be used by your body for training after only 3 hours, while fats need up to 8 hours.
A small snack 1 hour before the workout is also perfectly okay.
So you can start a super efficient workout full of energy!
Exercising on an empty stomach is suitable if you want to lose weight. It has the advantage that your energy stores are empty and your body uses fat as an energy source. This is the case in the morning.
Note, however, that exercising on an empty stomach can be more difficult because you are weaker. You have to find out for yourself if it works for you.
Composition of the pre-workout meal
The rule here is: it's all in the mix!
Carbohydrates and proteins should definitely be part of your pre-workout meal. Fats should be avoided as much as possible, especially good vegetable fats.
Make the right meal for you from complex carbohydrates, which give you energy, and proteins, which keep you full longer and protect your muscles!
A delicious serving of porridge or rice with egg - these would be super pre-workout dishes.
Carbohydrates before the workout
They are the easiest for your body to convert into the energy you need, so they are a must in your pre-workout meal.
Proteins before training
Proteins are necessary for your regeneration, for the protection of the muscles and for a longer feeling of satiety.
A good piece of lean meat or low-fat dairy products should definitely be part of your pre-workout snack. Alternatively, fish, cream cheese or legumes can also do the trick.
Try this delicious avocado spread as a fitness snack!
Fats before sports
Since fats are slow to digest, they are not the right pre-workout nutrients. Here it is: enjoy in moderation and take only good vegetable fats.
What you need to pay attention to when eating after training
Eating after sports? Sounds illogical at first. You've just struggled to melt away the pounds and grow the muscles, and then you're supposed to eat a post-workout meal? YES!
Because the right post-workout snack provides your body with necessary nutrients for recovery.
Here you will find detailed information about nutrition after sports!
Timing in post workout nutrition
After a workout, your body needs to regenerate. The energy stores and the protein balance must be replenished.
So you may or should eat directly after your workout, because in this period your muscles are particularly receptive.
Your muscles and tendons are virtually starved and waiting for new energy. This period is also called the anabolic window.
Depending on what you ate during the day and how intense your workout was, you can wait 30 to 60 minutes to have a post-workout snack.
The important thing is: you should definitely eat something and drink enough.
Is a low-fat diet really healthier?
Composition of the post-workout meal
Again, it's important that the right thing ends up on your plate.
For optimal training results, combine proteins and carbohydrates in your post-workout meal.
They fill your glycogen stores, which are empty after a strenuous workout. The insulin output from carbohydrates and proteins also ensures that the repair of your muscles is supported and stimulated.
For example, you could prepare sweet potatoes with delicious fish or chicken breast, or treat yourself to yogurt with apples. Yummy!
If you want to lose weight, reduce your carbohydrate intake (but don't give it up completely!) and eat more protein.
Sweating also causes you to lose electrolytes and water. A refreshing drink with electrolytes and carbohydrates can be useful.
Carbohydrates after the workout
You need to replenish your energy stores after a workout. So reach for fast-available carbohydrates like fruit at your post-workout meal.
Always pay attention to your calorie balance.
Yummy: Peanut Butter Taler with apple and nuts!
Protein after workout
Proteins are a must for recovery and therefore also a fixed component in your post-workout meal. Go for high-quality proteins.
This macronutrient favors not only your muscle building, but also the regeneration, because small tears in the muscles must be urgently repaired after training.
Fats after sport
Your body does not need fats after training. It is better to consume them through other meals. You should not eat too much fat directly after exercise.
Our conclusion
Eating is part of the sport! Thank goodness for that. What's important is that you pay attention to timing and proper composition. Eating before or after your workout is a must to reach and maintain your fitness goals. You can get a few more percentages out of it. You can train more efficiently and you don't have to sacrifice. Win-win, if you ask us!
If you are unsure, you can consult a nutritionist with an athletic focus for information and a meal plan.
Enjoy! :)
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