It's important to find a meal rhythm that suits your training sessions so that you have enough energy to perform at your best during exercise,
At the same time, there should also be room for a meal after exercise when you're often hungry and your body needs refuelling to recover. That's why it's important to find a good meal rhythm in connection with exercise. A good meal rhythm will also make it easier to avoid overeating after exercise.
Smart food before training
If you make sure to eat a meal a couple of hours before exercising, you'll perform better and get a better effect from your workout. Make sure you are comfortably full and eat a meal rich in slow carbohydrates that provide easily accessible energy to the body.
Steer clear of fatty and large meals that can cause discomfort when exercising, and avoid a lot of sweets that can make you run out along the way.
Foods with slow carbohydrates and some protein provide a good foundation for a good workout. Here are some examples of foods that provide good energy:
- Slice of bread with eggs, meat, fish spread and a glass of milk
- Cereal with milk or yoghurt
- Oatmeal or barley porridge
- Smoothie with fruit/vegetables and yoghurt or other dairy product
Food during training
If your workout does not last longer than about 1 hour, it is usually not necessary to add energy during the workout. Meals before and after exercise will be able to provide the energy and nutrients needed, provided that the meals are correctly composed.
If you're exercising for longer than an hour or in very hot conditions, you should drink. This drink should contain salts, as you lose salts when you sweat. Small replenishments of carbohydrates can also be beneficial during sessions longer than 1 hour.
It can be, for example: banana, grapes, raisins, smoothie or yoghurt.
Smart food after exercise
After a workout, it's important to replace the body's loss of fluids and salts, and to replenish both carbohydrates and beneficial proteins. With the right replenishment, the body will be ready to perform well during the next training session too.
Drink plenty of water and eat foods that contain carbohydrates and proteins, as this will have a positive effect on your recovery so that your body is ready to perform well in the next training session. Here are some examples of foods that promote good recovery:
- Milk-based smoothie
- Cottage cheese with jam
- Cottage cheese with fresh fruit
- Cereal with milk
- Dinner in line with the plate model
And water as a thirst quencher!
Water is the best thirst quencher and your needs will vary depending on climate, exercise duration, intensity and how much you sweat. Fluid loss can vary between ½-1 litre per hour. A good habit is therefore to drink enough before exercise, preferably 4-6 litres in the last two hours before exercise, and preferably drink during all exercise lasting more than 30 minutes.
WRITTEN BY: Karoline Steenbuch Lied, Head of Diet and Nutrition at Roede AS.
