What to eat before exercise (and after)?
A question many athletes ask themselves: what should I eat before and after a workout? Social media is flooded with advice from online nutrition coaches, but these often contradict one another. That’s why we’ve gathered our best tips to keep on Moozing.
Every body is different
Every body and every fitness goal is unique. Do you want to lose weight? Build muscle mass? Or improve your cardiovascular conditioning? Your goal determines what and how much you should eat before and after exercising.
Eating carbohydrates: good or bad?
It is a myth that you cannot eat carbohydrates if you want to lose weight. While customized guidance from a sports or nutrition coach is valuable, carbohydrates are generally essential. They are a vital fuel source for your body, especially during intensive training. Too few carbohydrates can lead to decreased performance and faster fatigue.
Guidelines for before and after exercise:
- Before exercise: Choose carbohydrates. They provide the necessary energy.
Examples: Whole-grain products, oatmeal, or fruit. - After exercise: Focus on proteins, which help your muscles recover and build.
Examples: Protein shakes, chicken, fish, eggs, or low-fat quark/Greek yogurt.
Tips & tricks:
- Mind your calories based on your goal.
Your calorie intake must be aligned with your fitness goal. Want to build muscle mass? You need to eat more, but maintain quality. Want to lose weight? You must consume fewer calories than you burn. - The importance of a post-workout snack.
Your body continues to burn calories after an intensive session. A nutritious snack within the “golden hour” supports muscle recovery, replenishes energy stores, and maximizes the effect of your training. - Don’t skip meals.
The era of crash diets is over. Not eating is so 90’s. Skipping meals slows down your metabolism and limits your recovery and performance. Consistency = Results. - What about shakes?
Shakes are not replacements for full meals. They are convenient as a quick supplement after exercise, but the timing and quality of the proteins are crucial. - You are unique
What works for one person may be counterproductive for another. Avoid cookie-cutter nutrition plans from the internet. Get professional guidance and tailor your nutrition to your body, metabolism, and goal. Above all: listen to your body.
Become part of the Mooze family
Want to know more about combining sports and nutrition? As a Mooze Member, you gain access to numerous nutrition tips and personal advice from our coaches via the Mooze app. You can also easily track your daily calorie intake there.
Questions or interested? Get in touch with Mooze!
