NewFysic coach Lara Visser specializes in weight loss and sports and this week she explains a frequently asked question from our clients.
"What can I eat before and after exercise' during my diet?"
To answer this question we go back to the basics of our nutrition for a moment. Within nutrition, the 3 major pillars play the main role; Carbohydrates, Proteins and Fats, also known as the Macronutrients. Each macronutrient has its own role within the body.
- Carbohydrates are our biggest energy supplier and can be compared to the fuel for a car. Carbohydrates make it possible for us to tighten our muscles and thus move but also for our brains to keep working.
- Proteins are our building materials and allow for the renewal and building of cells within the body.
- Fats, like carbohydrates, are a source of energy but support the growth of the body and play an essential role in the absorption of various vitamins.
So all three macronutrients are important for the body to function properly. However, there is a difference in what kind of carbohydrates and fats you eat. NewFysic has set up its program with complex, high-fiber carbohydrates and healthy fats. You also need energy during exercise and it is important to have eaten enough carbohydrates. But keep in mind that it is not nice to exercise on a full stomach. During exercise, most of the energy goes to your muscles. The processing of stomach contents will be put on hold, leaving you with a full stomach. When this still takes too much energy your body will want to get rid of the stomach contents which can make us feel like food is coming back up. So always make sure your last big meal is consumed 2-3 hours before exercise. #Tips
- To avoid cravings when you start exercising and there is not enough energy in the body to drive the muscles properly, you can have a snack in the form of a whole grain cracker with, for example, cottage cheese, low-fat cheese spread or dairy spread.
- If you are less hungry, a kiwi or a good alternative. Kiwis are packed with potassium, which plays an important role in the tightening of muscles.
- Drinking enough before your workout is also very important to prevent dehydration. So drink 2 to 3 large glasses of water before you exercise, take a few sips during your workout and again 2 to 3 large glasses after your workout.
- After the workout, the body needs building materials to repair the muscles. So a protein-rich meal or snack is in order. Consider a boiled egg or a bowl of low-fat cottage cheese. Full of protein and generally not so heavy on the stomach right after exercise.
- On the days you exercise intensively, you can also have a protein-rich main meal with a piece of grilled chicken and brown rice, a vegetable omelet or a big salad with tuna for example
The important thing is that on fields days you get all the macronutrients you need to allow the body to recover and restore energy levels. If you have further questions feel free to ask your personal coach or send us a message via Instagram Good luck! Love Lara
