Nutrition during physical activity is key to maximizing performance and facilitating muscle recovery. Both pre-workout and post-workout meals have specific functions: the former provides the energy needed to perform the exercise, and the latter helps repair and replenish muscles after the activity. Although there are various approaches, most experts agree on the importance of choosing foods that combine carbohydrates and proteins, adjusting the amounts and timing of intake according to personal needs and the intensity of the exercise.
Pre-workout meals
The main goal of a pre-workout meal is to provide the body with quick and sustained energy without causing digestive discomfort. It's recommended to choose:
- Simple or complex carbohydrates:
Fruits are ideal for a quick energy boost if consumed 30 minutes to an hour before exercise. On the other hand, slower-releasing carbohydrates, such as oatmeal, white rice, or pasta, work best when eaten 2 to 3 hours beforehand, ensuring sustained energy. - Quality proteins:
Incorporating a moderate source of protein (e.g., yogurt, eggs, or chicken) helps maintain amino acid balance, which can promote recovery even during training. It is recommended to consume 30 to 40 grams of protein approximately 90 minutes before exercise, or if this is not possible, you can choose to consume 10 to 15 grams of EAA amino acids 30 minutes before training. - Timing and digestion tips:
If you have more time before your workout, it's advisable to eat a full meal; but if you have less than an hour, it's best to choose a light, easily digestible snack, following the tips above, to avoid gastrointestinal discomfort.
In short, the pre-workout strategy focuses on the right combination of carbohydrates and proteins, adapting intake according to the time available and the intensity of the training.
Post-workout meals
The post-workout phase is crucial for muscle recovery and energy replenishment. After physical activity, the body is in a receptive state to absorb nutrients that facilitate muscle fiber repair and growth.
- Fast-absorbing proteins:
Consuming high-quality proteins, such as those found in whey or foods like eggs, helps stimulate protein synthesis and repair muscle tissue damaged during exercise. Quickly digesting these proteins is essential to taking advantage of the "anabolic window," a period typically lasting 30 to 60 minutes after training. - Carbohydrates to replenish glycogen:
Carbohydrates are essential for restoring muscle glycogen stores. Foods such as rice, bread, pasta, and fruit aid this replenishment, preventing muscle breakdown and reducing fatigue during subsequent workouts. - Incorporating healthy fats and other nutrients:
Although not as important as carbohydrates and proteins, including small amounts of healthy fats can promote the absorption of certain nutrients. Additionally, some experts suggest that foods rich in natural cholesterol (such as egg yolks) can contribute to muscle recovery, although this recommendation should be tailored to individual needs.
Hydration and timing
It's important not to forget that hydration is essential, both before and after training. Drinking enough water or, during intense sessions, opting for isotonic drinks, helps maintain performance and prevent fatigue. Furthermore, timing is key: while full pre-workout meals should be eaten 2 to 3 hours beforehand, light snacks can be eaten 30 to 60 minutes beforehand. Post-workout, it's advisable to eat within the first hour to maximize recovery.
Personalization and adaptation
It's important to remember that general recommendations may vary depending on the type of training, duration, intensity, and individual characteristics of each athlete. Some athletes may benefit from training on an empty stomach, whereas others find a pre-workout meal essential to avoid muscle breakdown and fatigue. The key is to experiment and adjust your diet to your individual needs.
In conclusion, both pre- and post-workout meals should be designed to support specific goals: before exercise, the goal is to provide balanced energy, and afterward, it's to aid muscle repair and growth. Contrary to simplistic ideas, It's a comprehensive process that involves the careful selection of macronutrients, adequate hydration, and precise timing. Adapting these guidelines to your lifestyle and specific needs will make a difference in your results.