TIPS - What and When to Eat Before / After Workout - Coach Marta Gundonyte

What and when to eat before/after your workout and other tips for athletes with coach Marta. ☀️

• WHICH IS THE BEST TIME FOR SPORTS IN A DAY?

Whenever I heard such a question, I always answer - NOW. It is said that the best time to exercise is at lunch, i.e. about 1 pm, because your body is already awake and ready for exercise, you are fasting, but just a few of us can do it. Still, one can do exercise at 6 am in a gym, but you wouldn't get others out of bed at this time. Therefore, everyone has to choose their time individually. However, you should be borne in mind that late physical activity can disrupt sleep and rest regime, so the best is to finish your workout before 8 pm when your body is getting ready for rest.

• WHAT AND WHEN YOU RECOMMEND TO EAT BEFORE / AFTER WORKOUT?

Pre-workout food should be relative. You should eat 2 hours before your workout, but if time is not so, it should be chosen correctly and especially the portions of food also so you don't feel uncomfortable when exercising, or feel "overwhelmed". Supplementing the body with the right nutrients will give you energy during your workout. These are proteins, carbohydrates, and fats. Carbohydrates used as "fuel", protein - promotes muscle growth and recovery, and fat becomes the "fuel" for long or medium and low-intensity workouts.

You can find a lot of information that you need to eat as soon as possible after your workout to restore glycogen, energy, "feed" the muscles. But nothing in the human body is going so fast - the key is to get the daily calories and nutrients you need. So follow the rule that after a workout you need "as soon as possible to get protein and carbohydrates" is not necessary. In any case, it would be wise to choose healthy and balanced food: the simplest option - lean meat, fish, eggs with buckwheat or rice. However, if this causes discomfort, alternatives that are acceptable to you should be chosen. You should enjoy your meal after a hard workout. Sport and food have to be a pleasure, not suffering, otherwise, the desire to exercise and eat healthily will not become a lifestyle, it will be a short term process.

• WHAT PEOPLE NEED TO KNOW ABOUT NUTRITION WHEN THEY START TO WORKOUT? WHAT ARE THE MOST FREQUENT MISTAKES?

The first step is to set a goal that you will pursue purposefully and consistently. Learn to read labels on food packages, "no sugar", "0% fat" doesn't mean that there is no added sugar, usually, it's a trick. Therefore, when you bought your fat-free yogurt, no need to rejoice, that you are enjoying a healthy dinner. You just need to learn how to count calories and make at least a minimal diet plan. Monitor what you put in your mouth, to learn how to count and understand portions of food.

One of the biggest mistakes is extreme diets, when certain products or carbohydrates, fat (in the belief that they are obese) are completely abandoned. Egg whites and chicken breast are eaten only. Of course, weight loss. However, it is a short-term process. when you start to lose energy, you go back to your old habits, and with it, the kilos you drop is back. "I eat chicken with rice and broccoli, gave up sugar" - is not an example of a healthy diet. The food world is well advanced, so the myths created by bodybuilders "in basements" should not be followed.

• MAY HAVE ADDITIONAL ADVICE / RECOMMENDATIONS?

The key is to have patience and reach your goal. Food should be not only delicious but also useful, think "what's good for your body every time you eat". Your body will be thankful, you'll start to see results, feel better, be more energetic and you will no longer want junk food. It's important not to go to extremes and keep in mind that candy with coffee won't ruin your results, but it shouldn't be a practice. The point is TO GET STARTED.