If you eat all the macronutrients – Fats, carbohydrates and protein So you don’t have to worry about doing your workout and recovering, right?
It’s not that simple. there Some foods that help you get the most from cardio and strength training. But don’t forget to pay attention to what you eat on your rest days, as this can really affect how quickly you recover.
table of contents
Workout days and rest days: What should I eat before, during and after exercise?
- Before Cardio Workout:
three Hours before your workout: Include carbohydrates from whole foods, protein and fats in your meal. try this sweet potato skins recipe. If you eat less than One An hour before training: Choose a shake or smoothie that contains carbohydrates and protein, but is low in fiber so that it is easier to digest.
- during the exercise:
Rehydrate with water and/or an electrolyte drink, especially in warm weather. If you exercise for 90 minutes, Have a sports drink Contains carbohydrates. Most people burn between 30 to 60 grams of carbohydrates per hour, depending on body size and metabolism.
- after, after heart session:
Plan to wait 45-60 minutes after exercise to eat; This will help you increase your time in the fat burning zone.(1) Your post-workout meal should contain carbohydrates and protein from whole foods in a ratio of 3:1. There is no need for fast-digesting refined carbs, because carbohydrates from whole foods will replenish your glycogen stores the next day. However, if you plan to exercise twice a day, you will need to eat a little quickly-the acting Carbohydrates after the first workout. These include white bread, pasta with white flour, rice, or potatoes.
If you need help determining how much carbs you need to eat in a day, check out the Runtastic Carb Calculator here:
strength training day
- Before the exercise:
two to three Hours before your workout: Include carbohydrates from whole foods, protein and fats in your meal. You can try our easy Spicy Shakshuka recipe. If you eat less than an hour before a workout, choose a shake or smoothie that contains carbohydrates and protein.
- during strength training:
Take some BCAAs (Branch Chain Amino Acids). BCAAs are a group of three amino acids: leucine, isoleucine, and valine. They are the building blocks of muscle protein. Also, since BCAA supplements do not require digestion, they bypass the liver and go directly into the bloodstream for immediate muscle use. Consuming BCAAs during exercise has been shown to increase the rate of muscle protein synthesis and reduce the extent of muscle damage and Soreness after exercise.(2)
- after, after Your workout:
Plan to eat Around After 30 minutes of strength session.(3And the4) You want to get the nutrients quickly so you can replenish your muscles and allow them to grow stronger. Eat protein With high carbohydrate foods Post-workout prevents protein breakdown and stimulates synthesis, which encourages faster recovery and adaptation.
What should I eat on rest days?
rest days The perfect time to try some low-carb recipes. You don’t need to increase your carbohydrate stores or add extra protein to your meals because you don’t exercise. Make sure you’re consuming enough healthy fats like coconut oil, olive oil, avocado, and grass-fed butter. Fats can slow down digestion, but that’s something you don’t have to worry about on a non-sports day. On rest days, there is no need to stick to an eating schedule. Wait until you are hungry to eat your meals. How about a low carb pizza?
Low carb pizza with cauliflower crust
To prepare the dough:
- 1 cauliflower
- 2 eggs
- 60 gm mozzarella cheese (grated)
- 30 gm Parmesan cheese (grated)
- 1 tablespoon Italian seasoning
- salt and pepper as needed)
- 150 g tomato sauce
- 180 gm mozzarella cheese (grated)
- Fresh basil (to taste)
- Oregano (to taste)
- Cherry tomatoes (to taste)
- Preheat the oven to 200°C (400°F). Lay the butter paper on the baking tray.
- Rinse the cauliflower well and cut it into small florets.
- Bring a pot of water to a boil. Place the cauliflower florets in a colander and support them over the steaming water. Cover with a pot lid and steam for 5 minutes.
- Then put the cauliflower in a food processor and blend it until the consistency of rice. Squeeze the cauliflower on a dish towel to get rid of the excess water.
- It’s time for the dough: Mix together the broccoli, eggs, mozzarella, Parmesan, Italian seasoning, salt, and pepper.
- Transfer the mixture to a baking tray and shape the dough into a rectangle (or circle). Bake for 15 minutes (until the crust is golden).
- Spread tomato sauce on the dough and cover with cheese and cherry tomatoes.
- Then put the cauliflower pizza back in the oven for 5 minutes.
- Garnish with fresh basil and oregano.
|Amount per service:|
|% Daily Value*|
|total fat 14||21.5%|
|Total carbohydrates 7||2.3%|
|Vitamin A||Vitamin C|
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
adidas Runtastic . Blog
Carbs, Fats, and Proteins: What Should I Eat on Any Workout or Rest Days?
It’s important to eat high-quality carbohydrates, fats, and protein every day.
However, your sports nutrition must be aligned with the type of training you do:
- on me heart days Make sure to top up your balance Carbohydrate storesBecause eating carbs beforehand fuels longer endurance workouts, it also promotes shorter-intensity training.
- after, after a cardio workout, Wait 45-60 minutes before eating to maximize the fat-burning window.
- on me strength day top on protein before training.(5) This can reduce the signs of muscle damage, and the less damage to the muscles, the faster the recovery. It also supplies your body with amino acids, which can boost your muscle-building abilities.
- after, after strength trainingAnd the consume your food within 30 minutes so your muscles can recover and rebuild instantly.
Would you like to learn more about macronutrients? Click the banner to access our articles on fats, carbohydrates and protein.
Discussion about this post