By Annie Ferland from Science & Fourchette
Spring is just around the corner, which means we’re all itching to get outside and get back into training. There are a few basic nutritional tips you should never forget, whatever your sport. They may not seem like much, but they’ll definitely take your training to the next level. Everybody knows how frustrating it is to run out of energy during a workout.
Here are 5 tips to make sure you never have that problem!
Always eat before you train
Nothing is more satisfying to an early bird than a morning workout, but many of us make the mistake of not eating beforehand. Training on an empty stomach limits your performance since your muscles use up your energy stores, which is not ideal from a metabolic standpoint. This means you have less energy for your workout!
Not hungry? No problem! There’s no need to eat a huge breakfast! All you need is a quick snack, like a banana or a smoothie. Breakfast can wait. The same goes for the rest of your day. If your last meal was more than three hours ago, it’s the perfect time for a snack!
Give your muscles what they need
To boost your athletic performance, carbs (yes, sugar) are your best friend. Muscles love this energy source more than any other because it is easy to assimilate and metabolize. It’s also the main source of energy for your muscles and your brain!
So it’s a good idea to give your muscles what they need: a snack before your workout will give you the energy you need to push yourself to the next level, if that’s your goal. Fruit, yogurt, homemade muffins, energy balls or whole wheat crackers are all good choices.
Feel good while you work out
Digestive discomfort is one of the most common annoyances people experience when exercising. Let’s face it, there’s nothing worse than feeling bloated during a workout.
If you’re planning a long or intensive workout, save the high-fat and high-fibre foods for later, as they take longer to digest. In this situation, it’s best to avoid fried foods, nuts, cheese and fast food.
Eating a snack an hour before your workout also helps to limit discomfort. If you don’t have much time, opt for a snack in either liquid or pureed form since these are easier to digest.
Stay hydrated
Dehydration is one of the most common issues people face when they train, regardless of the weather outside. We tend to feel less thirsty in certain conditions, which is why it’s best to drink 400 to 600 mL of water in the two hours preceding your workout. Remember that sports drinks are not necessary to rehydrate in these situations.
Just because you’re training outdoors doesn’t mean that you should leave your water bottle at home. There are plenty of great options on the market, such as hydration backpacks and belts. Try to get 150 to 350 mL of water every 15 minutes, depending on how much you can handle.
Take the time to recover
Once your workout is over, it’s time to get ready for the next one! This can mean eating a full meal or just a snack like Greek yogurt and berries, cottage cheese on crackers or dried fruit and nuts. After your training session, choose a snack that is high in carbohydrates to replenish your energy stores, or opt for high-protein foods to repair muscle tissue. It’s a win-win!
