If you take in all the macronutrients – Fats, carbohydrates, and proteins – Then you don’t have to worry about your workout performance and recovery, right?
It’s not that simple. There is Here are some foods to help you get the most out of your 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.
Exercise days and rest days: What should I eat before, during and after exercise?
- Before A cardio workout:
Three A few hours before training: Include carbohydrates from whole foods, proteins and fats in your meals. Try this. Recipe for making sweet potato skins. If you eat less than one One hour before training: Choose a shake or smoothie that contains carbohydrates and protein, but is low in fiber to make it easier to digest.
- During exercise:
Hydrate with water and/or electrolyte drinks, especially in hot weather. If you are exercising for more than 90 minutes, Drink a sports drink which contains carbohydrates. Most people burn 30 to 60 grams of carbohydrates per hour, depending on body size and metabolism.
- after the A cardio session:
Plan to wait 45-60 minutes after exercising to eat; This will help you spend more time in the fat burning zone.(1) Your post-workout meal should contain carbohydrates and protein from whole foods in a 3:1 ratio. Fast-digesting refined carbohydrates are not needed, as whole-food carbohydrates will replenish your glycogen stores for the next day. However, if you plan to exercise twice a day, you’ll need to use something faster.– Acting Carbohydrates after the first workout. These include white bread, white flour pasta, rice or potatoes.
If you need help determining the amount of carbohydrates you need to consume per day, check out the Runtastic Carb Calculator here:
A day of strength training
- Before exercise:
Two three A few hours before training: Include carbohydrates from whole foods, proteins and fats in your meals. You can try our simple. Recipe for a Spicy Shakshuka. If you eat an hour before training, 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 considered the building blocks of muscle protein. Plus, since BCAA supplements don’t require digestion, they bypass the liver and go straight into the bloodstream for immediate muscle use. Consuming BCAAs during exercise increases the rate of muscle protein synthesis and reduces the extent of muscle damage. Pain after exercise.(2)
- after the Your workout:
Make a meal plan in regards to 30 minutes after the strength session.(3,4) You want to get nutrients quickly so you can replenish your muscles and let them grow stronger. Eating protein Combined with high carb foods Prevents protein breakdown and accelerates synthesis after exercise, encouraging faster recovery and adaptation.
What should I eat on rest days?
There are rest days. Perfect time to try some low carb recipes. You don’t need to top up your carbohydrate stores or add extra protein to your meals because you’re not exercising. Make sure you’re consuming plenty of healthy fats like coconut oil, olive oil, avocados and grass-fed butter. Fat can slow digestion, but that’s something you don’t have to worry about on a non-workout day. There is no need to stick to a mealtime schedule on rest days. Wait until the hunger strike to eat your food. How about low carb pizza?
Low-carb pizza with cauliflower crust
For the dough:
- 1 cabbage
- 2 eggs
- 60g mozzarella (grated)
- 30 grams parmesan (grated)
- 1 teaspoon Italian seasoning
- Salt and pepper (to taste)
For the toppings:
- Tomato sauce 150 grams
- 180g mozzarella (grated)
- Fresh basil (to taste)
- Oregano (to taste)
- Cherry tomatoes (to taste)
- Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper.
- Wash the cauliflower well and cut into small florets.
- Bring a pot of water to a boil. Place the cauliflower florets in a colander and set over boiling water. Cover the pot with a lid and steam for 5 minutes.
- Then place the cauliflower in a food processor and pulse until it has a rice-like consistency. Squeeze the cauliflower in a dish towel to remove excess water.
- Now it’s time for the dough: Mix the cauliflower, eggs, mozzarella, Parmesan, Italian seasoning, salt and pepper.
- Transfer the mixture to a baking sheet and shape the dough into a rectangle (or circle). Bake for 15 minutes (until crust is golden brown).
- Spread tomato sauce on crust and top 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 serving:|
|% 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 Runstick Blog
Carbohydrates, Fats, and Protein: What Should I Eat on Workout Days or Rest Days?
It is important to eat quality carbohydrates, fats and proteins every day.
However, you should tailor your sports nutrition to the type of training you are doing:
- On Cardio day Make sure to do it yourself Carb storesBecause pre-carbohydrates fuel long-endurance training and it also enhances short-intensity training.
- after the a cardio exercise, Wait 45-60 minutes before eating to maximize the fat-burning window.
- on a A day of strength Up up Protein before training.(5) It can reduce the signs of muscle damage, and the less damage to your muscles, the faster you’ll recover. It also provides your body with amino acids, which can boost your muscle building capabilities.
- after the Strength training, Eat your food Within 30 minutes so your muscles can heal and rebuild immediately.
Would you like to learn more about macronutrients? Click the banner to access our articles on Fats, Carbohydrates and Protein.