Nutrition is essential in sports practice.
But you should take into account not only the quality of the food you eat: you should also consider the timing.
The first thing to say is that a lot depends on the relationship you have with the sport.
If you are a professional you already have a diet plan to follow in line with the type of sport you practice.
If you take sport seriously but without doing it for a living, the following advice can be useful.
- Before working out:
your pre exercise meal, it’s common opinion, must contain some carbo and be very low in fat. And, of course, some protein.
About the type of carbo: around 1 or 2 hours before performing, you should prefer the ones with low glycemic index. Such as sweet potatoes, black bean, whole grain bread and brown rice.
Good source of protein are tuna, turkey and chicken.
During working out:
usually it’s not a good idea to eat during working out. You’d deprive your workout of important energy that should be used in the digestion process.
You have to focus mainly on hydration, so in most cases drinking enough water is all you need. However, if you are running a marathon (for example), you can also add a sports drink or a quick digestion-carbo gel.
And… how can you support your muscle?
…for example, drinking BCAA.
Post working out:
Keep in mind that your body needs to recover. As a result, post-workout nutrition should aim to recharge your energy reserves and provide you with enough protein to prevent protein breakdown in your muscles and stimulate muscle synthesis.
Whether your goal is to lose weight or gain mass, you should eat about 25 grams of protein and high glycemic index (HGI) carbo. This is the only meal of the day where you are allowed to eat HGI carbo.
The reason is: an insulin peak contrast cortisol, a steroid hormone, and help to push the protein into the muscle cells.
If you’re trying to lose weight, you have to keep the amount of carbo low.