Planejando sua nutrição pré, durante e após o treino

Planning your nutrition before, during and after training

Planning your nutrition before, during and after training

Whether training or competing in an important race, adequate nutrition and hydration are essential pieces of the puzzle. And it is common to have errors in the timing and consumption of these foods and drinks. These mistakes can manifest themselves in a series of negative consequences that range from having gastrointestinal discomfort to simply not having the energy to complete that training/test.

To help avoid this problem, I'm going to go over some guidelines that highlight important tips on how to time your nutrition before, during and after a workout/race. Of course, everyone is different and what may work for some may not work for others. So, as always, it's critical that you be your own experiment and learn what works best for you. Let's go!

Pre

  • 1) Eat and drink beforehand.
  • For longer workouts lasting 2 to 3 hours (or more), it is very important that you eat a full meal that leaves you satisfied and satiated before your workout begins and that you drink enough water. Ideally, this meal should be made 3 hours in advance. This will ensure that the food is completely digested and absorbed and that your blood sugar level is stable, which is really important. Eating a meal causes your blood sugar to rise. This, in turn, causes the hormone insulin to be released about 60 to 90 minutes later, which causes sugar to be transferred to muscle and fat cells. If you start exercising 60 to 90 minutes after a full meal, you will be starting exercise just as your insulin is peaking. Because a contracting muscle can move sugar into the muscle without insulin, the combination of insulin + exercise can cause your blood sugar to drop, making you feel weak and have an energy crash. So plan enough time to eat, digest, hydrate, go to the bathroom, and stabilize your blood sugar beforehand.

  • 2) Eat and drink right when you start.
  • It is not always possible to have a full meal 3 hours before training, especially if you are an “early bird” and are going to train early in the morning. If this is the case and you are worried about not having enough energy for an intense workout, start eating/drinking right at the beginning of your workout. This is possible during exercise because, unless you are at a very low intensity, insulin is not normally released when we are exercising, as working muscles can absorb sugar without the need for it. This means that if you eat when you start exercising, you won't feel the crash that is common if you overeat shortly before training. It is common to see athletes at the starting line ingesting simple sugars. In addition to food, it is common to drink a solution with a high sodium content, such as Power Powder Z2+ Lime Zest (with 750 mg of sodium per dose) right before strong and/or long workouts and in high temperatures (as is common here at Brazil). It will offer you energy (from carbohydrates) + the necessary hydration. Note: Be careful! Drinking too much at first, if it's cold, or when exercise intensity is low, will likely only cause you to need to pee 20 to 30 minutes into your workout.

  • 3) Get up and go.
  • In some cases, if the workout is not too difficult or long, you can simply go on an empty stomach as soon as you wake up. During sleep, a nightly fast is carried out which readjusts the body's hormonal and metabolic environment, keeping blood sugar stable despite the lack of food. You can take advantage of this in the morning by simply getting up and starting your workout and then eating breakfast. This works especially well for low-intensity aerobic exercise , where your main fuel source is fat. During long and intense workouts, carbohydrates are the quickest and most efficient source of energy.



    During

    In the middle of a workout, the amount of supplement, water and sodium you need will depend on a number of variables, including your fitness level, exercise intensity, duration and weather. Given all the possibilities, understanding your own body is fundamental. With that in mind, here are some general ideas to guide you:

  • 1) Hydrate first, fuel later.
  • In most situations, thirst is greater than “hunger”. Especially during exercises that cause the person to sweat a lot. When it's hot and the intensity is high, the fluid and sodium we lose through sweat is more likely to have a negative impact on performance, before fuel reserves are actually depleted. Solutions with carbohydrates and sodium (like Power Powder) can actually hydrate better than just water while also providing fuel. This is because the active transport of sugar and sodium helps speed the movement of water through the small intestine and into the body. There are few cases where drinking just water is better than using a mix of carbohydrate and sodium drinks. Generally speaking, replacing at least half of the calories burned per hour and keeping hydration loss below 3-4% of body weight will keep you adequately hydrated and fueled for most workouts!

  • 2) Don't wait to feel thirsty to hydrate.
  • Often start drinking when you're thirsty, it's too late and you'll be too dehydrated to fix it. One of the important signs of thirst is an increase in sodium concentration in the blood. As we sweat and lose more water than salt in sweat, the concentration of sodium in our blood increases, which makes us thirsty. If we drink plain water, we don't need to drink as much water as we lose because we lose an appreciable amount of sodium in sweat (600 to 1,500 mg of sodium per liter of sweat). This means that, with pure water, we stop being thirsty before replacing all the lost water. In other words, thirst controls sodium balance, not water balance. And this trait of thirst is actually a good thing because while water loss can be detrimental to our exercise performance, disrupting the sodium balance in our blood can be detrimental to our overall life. It's essential to replace the water and sodium you lose in sweat, because keeping your sodium balance in check takes priority over your water balance. That said, if you weigh yourself before and after exercise to get a sense of your water loss and constantly find that you are more than 3 to 4% dehydrated, consider that water volume alone may not be the problem. If you're drinking until you're thirsty, you may not be consuming/replenishing enough sodium.

    After training

    During training our muscles suffer an injury, right? And what do we want? Recover those injuries. So eat and hydrate as soon as you can after exercise. Here are some ideas to help make that happen:

  • 1) Plan ahead.
  • This is certainly not the easiest or most convenient thing to do. The reason for this is that immediately after exercise, fatigued muscles are actually sensitive to insulin. This means that as insulin is released when you eat, the energy from the food you eat is preferentially delivered to the muscles that need it most, rather than spreading throughout the body to fat cells or muscles that weren't working. active during exercise. The result of this is that recovery is more effective, targeted and faster.

  • 2) Use a recovery drink.
  • With the rush of work, life and routine, we know that we don't always have what we need “on hand” - such as foods that are sources of protein and carbohydrates. Ampli, our post-workout, was designed exactly for that. It provides 2 parts of high quality protein to 1 part of carbohydrate (quickly absorbed), in addition to type II collagen and an excellent mix of vitamins and minerals, which will start your recovery process and help you amplify (like the name says) your next meal.

    It is a great way to refuel and rehydrate first until a larger meal can be eaten.



    Timing your meals around activity is a great way to structure your daily meals and achieve your goals. After all, thinking of food as fuel and recovery creates a healthier relationship with what we eat. Our bodies are designed to do physical activity, so use food to do that. They will nourish you, give you energy and optimize your recovery. Finally, as a “nutrition tip”, increase your calories during training and decrease them when you are not exercising.

    Regardless of the intensity, type or duration of exercise, thinking about how we time our food in the context of activity is fundamental to a healthier and more sustainable life.

    I hope you liked it and I'll see you in the next post.

    Happy 2024!

    Gaby,

    Nurture by Z2.