Your nutrition before and after exercise

Your nutrition before and after exercise

„If I eat too little, I have no energy during exercise. If I eat too much, I feel sluggish and stiff during exercise“. Deciding when and especially what to eat before exercise can sometimes be quite difficult. Here are a few tips:

• After a main meal, you should give your body approx. 2-3 hours before you go all out in your workout. Also make sure the meal is not too fatty.
• If your last main meal was a while ago, you can eat fast carbohydrates such as a few dried fruits or a piece of fruit 30-60 min. before exercising. These will give you energy for an powerful workout.
• After training, proteins help you regenerate your muscles. Carbohydrates in the form of wholegrain products and legumes replenish your energy stores and regulate your blood sugar.

How do I lose weight?

If you consume fewer calories and at the same time move more, the energy balance becomes negative and you lose body weight. However, before the body turns to your fat reserves, it first draws energy from the muscles. And this has several disadvantages: since fat requires less energy than muscle, your basal metabolic rate decreases – and with it your daily available calorie budget. Fewer muscles also mean less power during training and therefore less calorie burn.

How can I lose weight without losing much muscle mass?

With the right nutrition, you can slow down muscle breakdown and make sure your body accesses fat reserves more quickly. Sufficient protein intake can counteract muscle breakdown, so your calorie burn does not drop as quickly. Under normal circumstances, you do not need to reach for supplements and protein powder. Simply make sure you include a protein-rich component with every meal, such as meat, fish, eggs, milk, dairy products, tofu or legumes. Snacks should also mostly consist of a protein-rich snack such as dried meat, cottage cheese or hummus.

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