Let’s discuss how to plan your diet to get the most out of your workout and visit BetChan Casino.
Define your workout goal
Proper nutrition depends on what purpose you are pursuing. When doing strength training, you should be able to do enough repetitions during your workout and achieve a large training volume. To do this, it is essential that you get enough fuel without experiencing intestinal discomfort and not suffering from a lack of fluid. If something goes wrong in one of these directions, your training runs the risk of being ineffective. This is why it is essential to learn how to plan your meals when it comes to sports properly.
You can make the wrong choices, even with the best intentions, such as on a low-carb diet where you are consuming too few carbs for optimal performance. However, it is unnecessary to eat them in vast quantities; sometimes, it can even cause discomfort.
Role of carbohydrates
Eat well before your workout – a couple of hours before. We are talking about good nutrition. The daily carbohydrate intake for strength athletes can be as high as 3-5 grams per kilogram of body weight. Thus, if you weigh 80 kg, you may need 240 to 400 grams of carbohydrates. You determine the number of carbohydrates consumed based on the intensity and duration of your workout. This figure can even increase to 8-10 g / kg in some sports if you achieve a high training volume. If you get hungry before training, a carbohydrate-rich fruit like two bananas is the smartest choice.
Is the timing of protein intake important?
Getting enough amino acids is essential for maintaining and building muscle. For strength athletes, the optimal dose is 1.6-1.8 grams of protein per kilogram of body weight. This figure can be as high as 2g / kg for vegans due to the lower quality of plant protein. It is essential to distribute the protein evenly throughout the day. Even if you exercise in the evening, your breakfast proteins are crucial too.
Athletes often panic a little when it comes to protein after exercise. This is directly related to the concept of the “anabolic window.” When you do strength training, your muscles become more sensitive to muscle protein synthesis. But this does not last 1-2 hours, as some believe this window can be from 24 to 48 hours. Of course, a protein shake can help you get enough protein, but it is not necessary to take it if you can wait for a packed lunch or dinner after your workout. It is advisable to divide your total protein intake into 3-5 meals, consuming at least 25-30 grams of protein at a time.
Don’t overeat fat before exercise
If you eat a lot of fat before exercise, the chances are that your workout will not be successful. This is due to the long process of digesting fats. The body must pay attention to digesting food, which interferes with exercise. Your body contains a certain amount of blood. Your body must distribute this amount of blood among three conditional reservoirs, including your muscles and digestive system. With exercise, more blood is pumped into the muscles.
When you eat fatty foods, your digestive system needs more blood to process them. This means that less blood can reach your muscles, which creates an inevitable conflict: food wants to be digested, and your muscles like to work. If you choose to exercise actively, you may develop stomach or intestinal problems. Our advice is simple: Limit your intake of fatty foods before exercise.
What to do?
In short, a good workout starts with the basics – meeting your daily protein, carbohydrate, and fat needs. Eat mindfully:
- Eat enough carbs.
- Distribute protein evenly throughout the day.
- Take your time to drink a protein shake after exercise.
- Usually, this approach works well in practice.