Not only lifting weights makes us strong, our diet also determines how fit we are or become during exercise – because the right diet is important for building muscle. What Should You Eat During a Workout depends on what you have eaten beforehand. If the carbohydrate stores are well filled, you can easily endure loads of up to an hour during your workout without having to eat in between. If the training session lasts longer, you should begin with a continuous intake of food about an hour to an hour and a half after it has started (about every 20 to 30 minutes). To avoid a drop in performance, 30 to 60 grams of carbohydrates per hour are useful.Small snacks such as dried fruits, nuts, energy bars or bananas are well suited during the workout. For orientation: a banana contains around 25 grams of carbohydrates.
Eat right before your workout
This is how you start your training optimally prepared:
- In order to fill the carbohydrate deposits before training, we recommend sports-oriented meals such as low-fat pasta or rice dishes with vegetables in the evening before a long training session (i.e. more than an hour) . Whole grain products, cereal flakes, rice (parboiled or basmati) and dried fruits are also good sources of nutrients.
- You should eat your last large meal two to three hours before exercise. It is important to have enough carbohydrates!
- The less you eat before your workout, the easier your food should be to digest. Foods rich in fat, protein and fiber are now unfavorable, they carry the blood for digestion to the stomach, which now has to work harder than your muscles during a workout. You can also get side stitches faster.