{"id":13715,"date":"2024-09-13T10:57:01","date_gmt":"2024-09-13T15:57:01","guid":{"rendered":"https:\/\/nxtgphysio.com\/?p=13715"},"modified":"2024-10-03T13:22:11","modified_gmt":"2024-10-03T18:22:11","slug":"the-nutrition","status":"publish","type":"post","link":"https:\/\/nxtgphysio.com\/en\/the-nutrition\/","title":{"rendered":"The nutrition"},"content":{"rendered":"

Before Exercise: Prepare Your Body<\/strong><\/p>\n

3 to 4 hours before exercise<\/strong>: Have a balanced meal rich in complex carbohydrates, moderate in protein, and low in fat.<\/strong><\/span> Avoid heavy, high-fat foods<\/strong> like poutine or hot dogs and fatty meats<\/strong> 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.<\/p>\n

1 hour before exercise<\/strong>: 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.<\/p>\n

Less than 30 minutes before exercise:<\/strong> 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.<\/p>\n

During Exercise: Maintain Energy<\/strong><\/p>\n

If your effort lasts longer than an hour:<\/strong> It\u2019s important to regularly replenish your carbohydrate stores to avoid fatigue. Consume between 30 and 45 grams of carbs per hour<\/strong><\/span>, for example through energy gels, gummies, or specially designed sugary sports drinks. These will help stabilize your blood sugar and prevent energy dips.<\/p>\n

After Exercise: Promote Recovery<\/strong><\/p>\n

Right after exercise: Your priority is to replenish glycogen stores and promote muscle repair<\/span><\/strong>. A meal combining carbohydrates and protein<\/span><\/strong> 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.<\/p>\n

In summary:<\/strong><\/p>\n

During exercise, your main energy sources are carbohydrates<\/strong>. Make sure to eat properly before to ensure you have enough fuel. During exercise, regularly replenish your stores<\/strong> to maintain performance. Finally, after exercise, don\u2019t neglect recovery<\/strong> (also consider passive<\/a>, active recovery,<\/a> and massages<\/a>) 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.<\/p>\n","protected":false},"excerpt":{"rendered":"

Before Exercise: Prepare Your Body 3 to 4 hours before exercise: Have a balanced meal rich in complex carbohydrates, moderate […]<\/p>\n","protected":false},"author":16,"featured_media":14966,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[224],"tags":[],"class_list":["post-13715","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport-performances-and-tips"],"acf":{"intro_title":"HOW TO EAT WELL BEFORE, DURING, AND AFTER EXERCISE?","intro_text":"Whether you're an experienced runner or a weekend athlete, nutrition plays a crucial role in your performance and recovery. Here's a practical guide to help you achieve the ideal nutrition before, during, and after your runs.","main_category":[{"term_id":224,"name":"Sports : Performances & tips","slug":"sport-performances-and-tips","term_group":0,"term_taxonomy_id":224,"taxonomy":"category","description":"","parent":0,"count":23,"filter":"raw"}]},"yoast_head":"\nThe nutrition - Nxt Generation PHYSIO<\/title>\n<meta name=\"description\" content=\"Fuel your body with the right nutrition before, during, and after exercise to boost energy, performance, and recovery.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nxtgphysio.com\/en\/the-nutrition\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The nutrition - Nxt Generation PHYSIO\" \/>\n<meta property=\"og:description\" content=\"Fuel your body with the right nutrition before, during, and after exercise to boost energy, performance, and recovery.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nxtgphysio.com\/en\/the-nutrition\/\" \/>\n<meta property=\"og:site_name\" content=\"Nxt Generation PHYSIO\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-13T15:57:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-03T18:22:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2024\/08\/Creation-sans-titre-4-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Marina Germain\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marina Germain\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/nxtgphysio.com\/en\/the-nutrition\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/nxtgphysio.com\/en\/the-nutrition\/\"},\"author\":{\"name\":\"Marina Germain\",\"@id\":\"https:\/\/nxtgphysio.com\/#\/schema\/person\/aefcbf3fdf0d8d1eda2ef0c57c2ea797\"},\"headline\":\"The nutrition\",\"datePublished\":\"2024-09-13T15:57:01+00:00\",\"dateModified\":\"2024-10-03T18:22:11+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/nxtgphysio.com\/en\/the-nutrition\/\"},\"wordCount\":351,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/nxtgphysio.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/nxtgphysio.com\/en\/the-nutrition\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2024\/08\/Creation-sans-titre-4-2.jpg\",\"articleSection\":[\"Sports : Performances & tips\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/nxtgphysio.com\/en\/the-nutrition\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/nxtgphysio.com\/en\/the-nutrition\/\",\"url\":\"https:\/\/nxtgphysio.com\/en\/the-nutrition\/\",\"name\":\"The nutrition - 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