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Peri-workout nutrition, what to eat before and after training
In the training process, the speed of decision making, understanding the game, or concentration are extremely important elements that each player improves by creating the so-called habits. The same term applies to another aspect of the young athlete's life - nutrition. Here, the created schemes are most dependent on the child's parents and guardians, which is why it is so important to pay attention to his diet from an early age. Thanks to this, we will avoid health problems in the future, and hence the need to introduce many restrictions, including diet-related ones. So, let's shape healthy eating habits, which by influencing the child's training process, will contribute to its optimization.
Among the most important eating habits of athletes are the so-called workout-related meals, i.e. those consumed before and after physical exercise. They are designed to provide the athlete with energy, repair and rebuild losses associated with physical effort and protect against the negative effects of many biochemical processes occurring in the athlete's body. In connection with the above, post-workout nutrition should take into account the share of protein, carbohydrates, fats as well as vegetables and fruits. The proportions of nutrients depend, among others from the intensity of training, while the quantity - from the individual energy requirements of each player. What should an athlete's dinner plate look like with plans for an intense afternoon workout, and at what time should he eat dinner to feel comfortable during exercise? What should you eat after finishing the exercises? Details are presented below:
BEFORE TRAINING
-> About 3 hours before intensive training, remembering about individual tolerance. 50% should be carbohydrates, i.e. rice, porridge, pasta or potatoes. 35% - vegetables, preferably easily digestible (lettuce, tomatoes, carrots, zucchini, beets, mushrooms, spinach) and cooked. The remaining 15% is protein, i.e. meat, fish, eggs or legumes.
-> Approximately 30 minutes before starting the exercises, we can additionally eat a snack in the form of fruit, e.g. banana.
AFTER WORKOUT
-> Up to 30 minutes after the workout, a snack in the form of fruit or a post-workout cocktail, e.g. based on natural yogurt.
-> Up to 2 hours from the end of exercise, a meal consisting of 35% carbohydrates, 35% protein and 30% vegetables. In this case, all vegetables are recommended. This meal should also contain healthy fatty acids such as olive oil, vegetable oil, nuts, sunflower seeds, pumpkin seeds or avocados.
Habits are the basis for the proper functioning of the body, the more exposed to increased physical exertion. Despite the fact that in the life of a young athlete a significant role is played by post-workout nutrition, let's not forget about proper nutrition from the first moments after waking up. Even more so, if training is planned in the first half of the day, let's take care of a decent dose of energy from breakfast. Here, a great example is the different types of porridge.
Dietitian of Academy of Football
Justyna Piskorz
