CORRECT NUTRITION BEFORE AND AFTER TRAINING - EVERYTHING FOR OPTIMAL RESULTS
Proper nutrition is crucial for optimal training results. It not only provides the energy required for training, but also influences the speed of recovery after exertion. The balance of macro and micronutrients helps to improve performance and increases the efficiency of training. Conscious consumption of products helps to accelerate the achievement of sporting goals.
Nutrition before training
Before training, it is important to prepare the body for the upcoming stress by supplying it with energy and optimizing performance. The following are suitable for this purpose:
Bananas. An excellent source of natural carbohydrates and potassium, which supports neuromuscular function.
Oatmeal. Contains slow carbohydrates for a gradual release of energy.
Caffeine (in moderation). This can increase concentration and endurance.
Energy bars. A convenient way to get carbohydrates and protein quickly.
Protein shake. Helps increase protein synthesis in muscles and maintain energy.
Yogurt with honey and nuts. A combination of simple and complex carbohydrates to normalize energy balance.
Nutrition after training
Consuming adequate amounts of protein (carbohydrates) immediately after exercise promotes muscle recovery and the restoration of energy stores. Protein-rich foods such as chicken breast or protein shakes provide essential amino acids that support the repair and growth of muscle tissue.
Carbohydrates such as sweet potatoes or quinoa help replenish muscle glycogen stores, which are crucial for energy recovery. It's important to remember the importance of hydration and micronutrients such as magnesium and potassium, which support water-electrolyte balance and muscle function. Foods such as avocados, bananas and nuts are excellent sources of these important minerals.
Incorporating the right nutrition into your training program will not only improve your results, but also ensure that your body recovers quickly. It is worth carefully considering a meal plan with carbohydrates, proteins, fats and optimal hydration and adapting it to your personal schedule and training goals. It is best to do this with a trainer or qualified nutritionist.
