As for everyone, it is very valuable to meet the needs of power and nutrients at a sufficient level for people who train. Training and nutrition are undoubtedly an inseparable pair in order to reach the ideal body weight and to have the desired fat and muscle ratio.
In the body analysis measurements we made, we can sometimes see that the change in body composition is not at the desired level due to the mistakes made in the nutrition of individuals who do sports. E.g; Those who neglect carbohydrates while paying great attention to protein intake, may encounter losses in muscle mass, rather than expected. Because glycogen stores in the muscles are used due to the lack of carbohydrate intake. In order not to encounter such situations, it is necessary not to go beyond some basic rules about nutrition while exercising. Although it varies according to the content and intensity of the training and the body compositions of the individuals, it is clear what needs to be considered in nutrition while training.
- Nutrition Before and After Training
Nutrition before training
The strength needed before training must be met. Starting sports with low blood sugar after long-term fasting negatively affects performance during training.
The main meal should generally be consumed 2-4 hours before starting the training. The feature of the meal; It contains enough liquid, low fat and low fiber (to facilitate gastric emptying and reduce gastrointestinal problems), high carbohydrates and moderate protein. As a carbohydrate type, low glycemic index foods (apple, peach, whole grain products…) that mix into the blood slowly and keep blood sugar high for a long time should be preferred.
Blood sugar can be balanced with a moderate meal that is not very difficult to digest and has a small size 30-60 minutes before the workout.
Foods that can be consumed before training (2-4 hours before):
As breakfast;
• Whole grain bread with honey and cheddar cheese
• Cheese toast + apple juice
• Breakfast cereal and fruit prepared with low-fat milk
• Cheese omelet, bread, tomato (peeled)
As a main meal;
• Sandwich made with chicken/tuna/cheese, tomato-cucumber-lettuce, juice/compost
• Minced meat/cheese/tuna pasta
• Grilled chicken / steak, rice pilaf, steamed vegetables (except those that cause gas – such as broccoli, brussels sprouts), ayran
( apple, peach, banana…) + probiotic yogurt
• Dried fruits (apricot, plum, grape…) + hazelnut, almond
• Athlete drinks
• Freshly squeezed or 100% fruit juices, lemonade + wholemeal grissini
• Low-fat fruit yogurt or milk
• Bars with puffed rice and muesli
• Low-fat cake + milk
- Nutrition after training
Glycogen stores in the muscles are reduced after 1.5-2 hours of training. A can be emptied and the most active way to replace these stores is to consume high-carbohydrate foods as soon as possible (within the first 2 hours) after training. In addition, protein intake is also valuable for the structuring of muscle tissues. It is recommended that individuals consume 1 g carbohydrate and 0.5 g protein per load in the first 30 minutes after training, and consume a meal containing heavier carbohydrates within the first 2 hours. Average at least 50 g. carbohydrates and 20 g. A meal containing as much protein is sufficient for the recovery process.
After a quick workout, adequate carbohydrate consumption is valuable for recovery (regeneration). The time of carbohydrate consumed after exercise affects the rate of glycogen synthesis. Consumption of carbohydrates immediately after training (1-1.5 g / kg / in the first 2 hours) provides a higher glycogen store than starting consumption 2 hours later. The highest glycogen synthesis after training; It has been determined that those who start consuming quickly after the workout, which causes glycogen discharge, consume 0.4 g carbohydrate / kg every 15 minutes.
Sample menus after training:
• Chicken or Cheese Sandwich + Ayran
• Grilled meatballs / medium-length steak + Pasta + Yogurt
• Breakfast with milk flakes, walnuts and bananas
• Boiled chicken + Low-fat rice pilaf
• Tuna salad + Bread
• If you don’t have time, you can eat protein bars, kefir or You can benefit from a serving of seasonal fruit besides milk.
Fluid Intake
55-70% of body weight consists of water. Maintaining fluid stability during training is essential for optimal training performance. Even mild dehydration (loss of fluid in the body) negatively affects performance.
Offers on Fluid Consumption
* Don’t wait to be thirsty for fluid consumption.
* Plenty of fluids should be consumed within 24 hours before exercise.
* Consumption of 400-600 ml of fluid 2-3 hours before training provides the individual with optimal fluid stability before training and also provides the necessary time for the excretion of excess fluid with urine.
* Increase your fluid consumption even more, especially in hot and humid weather.
* Fluid stability in the body is maintained by consuming 150-350 ml of fluid at the beginning of the training and after 15-20 minutes in the middle.
* Sports drinks are recommended for some athletes as they provide a small amount of carbohydrates and minerals lost through sweat during training. It is appropriate to use sports drinks especially in matches and training sessions lasting 1 hour or more. It is recommended that sports drinks used during training should contain 4-8% carbohydrates.
Some info: Ginger Against Muscle Net!
If your workout ends with aches and pains, instead of taking a pain reliever, you can take advantage of the natural power of ginger. According to a study published in the ‘Journal of Pain’ in 2010, ginger, a powerful anti-infective, reduces post-workout pain. At the same time, it also relieves stiffness and swelling properly. You can try fresh ginger with carrot and apple juice or with hot water.
Mix 1/3 teaspoon of ground ginger or minced fresh ginger into a cup of hot water. If you wish, add 1 teaspoon of honey in it. Allow to cool and consume after cooling. You can also use powdered ginger in cakes and cookies, lemonade and some dishes.
