Before Exercise: Prepare Your Body
3 to 4 hours before exercise: Have a balanced meal rich in complex carbohydrates, moderate in protein, and low in fat. Avoid heavy, high-fat foods like poutine or hot dogs and fatty meats that could disrupt digestion. Opt for dishes like a chicken sandwich with light mayo and vegetables or a poke bowl. These meals will provide you with long-lasting energy to face your training or competition.
1 hour before exercise: A small snack is ideal to maintain your energy levels. Choose carbohydrate-rich foods like fruits, oatmeal, or toast with a bit of jam. These light options are easy to digest and will give you an extra energy boost.
Less than 30 minutes before exercise: Just before starting, a quick snack with simple carbohydrates is perfect for maximizing your glycogen stores. Applesauce, a piece of fruit, a few gummies, or a small glass of juice will do the trick. This allows your body to have quick access to the fuel it needs.
During Exercise: Maintain Energy
If your effort lasts longer than an hour: It’s important to regularly replenish your carbohydrate stores to avoid fatigue. Consume between 30 and 45 grams of carbs per hour, for example through energy gels, gummies, or specially designed sugary sports drinks. These will help stabilize your blood sugar and prevent energy dips.
After Exercise: Promote Recovery
Right after exercise: Your priority is to replenish glycogen stores and promote muscle repair. A meal combining carbohydrates and protein in a 3:1 ratio is ideal. Try Greek yogurt with berries, maple syrup, and granola, or a bowl with chicken, rice, tzatziki sauce, and fruit. These foods help restore energy and kickstart the muscle recovery process.
In summary:
During exercise, your main energy sources are carbohydrates. Make sure to eat properly before to ensure you have enough fuel. During exercise, regularly replenish your stores to maintain performance. Finally, after exercise, don’t neglect recovery (also consider passive, active recovery, and massages) by consuming a mix of carbohydrates and proteins. With proper nutrition, you’ll maximize your chances of succeeding in both training and competitions while protecting your body.
