There is a general discussion about food and exercise!
How many hours before training should be my last meal?
Can I practice with my stomach full or not?
What does my body need during training?
What should I eat after the workout?
Digestion of the food results in an increase of the heart rate for at least 2-3 hours depending on the amount of food consumed.
It is therefore recommended that the main meal should be consumed at least 3 hours before training.
30 minutes before training, a light snack is preferred! The snack will provide the necessary energy to the system in order for it to cope with the extra load.
example: a handful of nuts or an energy bar
During training, make sure that the body remains hydrated1
This will be achieved by drinking a lot of liquid, either plain water or an energy drink!
There are two theories about food after the end of the training.
One defends the immediate intake of food, so as to aid the recovery as soon as possible.
The latest theory, says that it is important to give to the body, the time need in order to produce the necessary nutrients and initiate the process of muscle anabolism by itself. That kind of procedures can take 30-45 minutes.
The post-workout meal depends from the type, the duration and the purpose of the training.
Generally speaking, a meal should contain enough protein to reconstruct the muscle tissue and enough carbohydrates for energy reloading in a 1: 2 ratio.
- You need to avoid sugar! It creates problems in energy management within the body.
- Also important is the controlled consumption of salt because it causes retention.
- Add leafy greens to your diet! They alkalise the body’s oxidation from workout.
- Limit caffeine as it creates dehydration.
- Add flax seeed & chia seeds to support further your system.