Do you exercise several times a week? Do you sometimes have doubts about what you can eat best on your sports day? Logical, because good food is also very important if you are going to burn a lot of energy. But what is healthy and what is not? What is best to eat before, during and after exercise? Girlscene has looked it up for you.We tell you everything about nutrition during exercise and give you a number of tips.
When exercising it is very important to do what feels right: no more, no less. This also applies to the food that you take during your sports day. For example, one person finds it very annoying to exercise on an empty stomach and the other feels quickly too full when she eats before exercise. So use the tips that we give mainly as guidelines.The most important thing is that your body feels good and that is different for everyone.
For Exercising and Sports Not only how much you can eat in order to be able to exercise nicely varies per person, but also how much time in advance is probably different for you than for others. That is why we have listed a number of eating ideas here and divided them into three categories.
3 to 4 hours for sports: - Rusk with jam or honey + milk (with a taste) - Baked potato with cottage cheese filling + milk - Pasta or rice with tomato sauce and vegetables - Fruit salad with Greek yogurt
1 to 2 hours before sports: - Smoothie - Oatmeal - Muesli bar - Cornflakes with milk - Fruit (especially bananas are very good if you exercise a lot)
Less than an hour for sports: - Sports drink - Sport bar
While Exercising or Doing Sports Not eaten too little and not too much for exercise? Then you are ready for it! During exercise it is now especially important to drink enough. Nothing is better than water, but sports drinks are also good if you prefer something with a taste. If you exercise intensively for more than an hour (especially in a warm room), it is even advised to drink sports drinks in any case.
After exercising Did you exercise intensively? Then it is especially important to eat protein-rich food. It doesn't matter if you go for a home-made protein shake or for a simple boiled egg or chocolate milk. Remember, even though protein is important for your muscles, you need very little of it. So if you do not pay particular attention to this, it is not a problem.
Pay attention: Are you often very hungry after exercise? Then this is probably not really hungry for food, but just thirsty. Certainly if you have sweated a lot during exercise, it is important that you really get enough water. That your body indicates this as hunger makes sense and happens to many people. So first drink enough. Do you still have an empty feeling in your stomach afterwards? Then it's time for some food!