Nutrition before, after and even during exercise is vital for a successful workout. Your body needs the right balance: it has to be ready for the effort and be recharged afterwards to get through the rest of the day well and healthy. Here are some tips, facts and ideas for a balanced eating and sports pattern.
FOR sports:
During intense physical exercise your body needs carbohydrates as the main source of energy. They are stored in your muscles and liver, but given the 'storage space' is small, they need to be replenished regularly.
Carbohydrates not only give 'gasoline' to your muscles, they also give energy to your brain and central nervous system. That is why you should never completely eliminate carbohydrates from your diet because a deficit causes disturbed coordination and concentration during exercise. Ideally, it is best to leave 2 to 3 hours between a full meal and your workout or half an hour to an hour when you only eat a snack.
Receptions:
MEAL (2 to 3 hours before exercise):
* Whole grain pasta with a light tomato sauce
* Rice or rice noodles with a low-fat sauce and a crispy vegetable mix
* Muesli with skim milk or yogurt
* Wholemeal bread with iceberg lettuce and chicken or fish
* Baked potato with a low-fat dip
SNACK (30 minutes to one hour before exercise):
* Banana
* Cereal bar
* Rice cakes
* Smoothie based on low-fat yoghurt and fresh fruit (or frozen fruit)
While doing sports:
Most people do not usually need solid food during exercise, but it is of course important to absorb enough fluid to absorb the loss of moisture through sweating. Drinking is the message. Are you an endurance athlete who trains for hours on end, then you obviously need solid food to bring the carbohydrates back to perfection. (See snack tips above)
After exercising:
For those who exercise several times a day (with less than 8 hours between the workouts), it is important to take in carbohydrates and eat protein to repair the muscles. In addition, you also need to provide sufficient vitamins and minerals, since they support your resistance.
Most people usually do (only) 1 workout a day or a few per week. Even so, it is important that after meals, the meals contain high-quality proteins, a healthy portion of carbohydrates and a mix of vegetables.
Receptions:
* Grilled tuna, salmon or trout with a mixed salad and sweet potatoes
* A thin steak with a potato in the peel (average size) and a salad
* Rice with beans, lentils, crispy stir-fried vegetables and a light curry sauce
* Wok with shrimps, rice noodles and a vegetable mix
* Chicken with couscous and spicy vegetables
* Wholemeal bread or pistolet with egg salad / fried egg / omelette or hummus and raw vegetables
Enjoy your workout and let it taste.
FOR sports:
During intense physical exercise your body needs carbohydrates as the main source of energy. They are stored in your muscles and liver, but given the 'storage space' is small, they need to be replenished regularly.
Carbohydrates not only give 'gasoline' to your muscles, they also give energy to your brain and central nervous system. That is why you should never completely eliminate carbohydrates from your diet because a deficit causes disturbed coordination and concentration during exercise. Ideally, it is best to leave 2 to 3 hours between a full meal and your workout or half an hour to an hour when you only eat a snack.
Receptions:
MEAL (2 to 3 hours before exercise):
* Whole grain pasta with a light tomato sauce
* Rice or rice noodles with a low-fat sauce and a crispy vegetable mix
* Muesli with skim milk or yogurt
* Wholemeal bread with iceberg lettuce and chicken or fish
* Baked potato with a low-fat dip
SNACK (30 minutes to one hour before exercise):
* Banana
* Cereal bar
* Rice cakes
* Smoothie based on low-fat yoghurt and fresh fruit (or frozen fruit)
While doing sports:
Most people do not usually need solid food during exercise, but it is of course important to absorb enough fluid to absorb the loss of moisture through sweating. Drinking is the message. Are you an endurance athlete who trains for hours on end, then you obviously need solid food to bring the carbohydrates back to perfection. (See snack tips above)
After exercising:
For those who exercise several times a day (with less than 8 hours between the workouts), it is important to take in carbohydrates and eat protein to repair the muscles. In addition, you also need to provide sufficient vitamins and minerals, since they support your resistance.
Most people usually do (only) 1 workout a day or a few per week. Even so, it is important that after meals, the meals contain high-quality proteins, a healthy portion of carbohydrates and a mix of vegetables.
Receptions:
* Grilled tuna, salmon or trout with a mixed salad and sweet potatoes
* A thin steak with a potato in the peel (average size) and a salad
* Rice with beans, lentils, crispy stir-fried vegetables and a light curry sauce
* Wok with shrimps, rice noodles and a vegetable mix
* Chicken with couscous and spicy vegetables
* Wholemeal bread or pistolet with egg salad / fried egg / omelette or hummus and raw vegetables
Enjoy your workout and let it taste.
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