Distribution of meal time during cardio training.
Instead of spinning wheels and going nowhere, take a few minutes to plan your eating and drinking plan before and after your workout so you can get the most out of your workouts. Here's what you need to know about meal times and cardio workouts.Before training
Whether you will eat before cardio training depends on the type of exercises you are going to perform and their duration. A short 60-minute (or less) low-intensity workout may not need pre-supplemental nutrition, since what is stored in the muscles and liver should provide you with enough energy if you ate 4 hours before the workout.
On the other hand, any endurance exercise lasting more than 60 minutes requires a meal or snack before training and constant refueling during training to prevent a drop in performance and energy. If you are a professional athlete, the timing of your pre-workout meals should be more accurate.
For those who train slowly or to improve their fitness, try to have a snack or a meal before training somewhere from 15 minutes to 4 hours before you go out for a workout.
You may need from 1 to 4 grams of carbohydrates per kilogram of weight before training and up to 12 grams of carbohydrates per kilogram of weight between workouts.
Eating too close to exercise, for example, for 75 minutes, can lead to a recurrence of hypoglycemia. If this is a problem, refilling the bar for 15 minutes after a workout can help prevent hypoglycemia. If you are one of those who find it difficult to eat so close to physical activity, then the interval between meals for 4 hours before training is quite suitable. In general, the needs before training are individual.
Carbohydrates are the most important factor of endurance. However, if the intake is less than 1.2 grams per kilogram of weight per hour, then protein can help with glycogen recovery.
Meal
Quick snacks are perfect before a workout. They are convenient, easy to prepare and easy to consume wherever you are. Products with a high glycemic index are recommended.
Pre-Workout Snack Ideas
Try one of these snacks before your next cardio workout.
Fruits with low fiber content
Raisin
Apple without peel or banana
Chocolate milk
Sports drink with protein
Fruit smoothie based on protein powder
Crackers
If you consume an insufficient amount of carbohydrates within 4 hours after a workout, then adding protein during a snack can be useful. Try one of these snacks before your next cardio workout.
Greek yogurt with fruit
Raisins and nuts
Apple or banana with peanut butter
Chocolate milk
Sports drink with protein
Fruit smoothie based on yogurt or protein powder
Hard-boiled egg
Hydration
Drinking water before cardio is part of preventing dehydration and optimizing performance. Adequate hydration is necessary for physical performance and to reduce the load on the cardiovascular system and the risk of injury.
To prevent dehydration, it is important to start your workout with optimal hydration. On the eve of a workout, drink 500 milliliters of water or a sports drink. Another 500 milliliters after waking up, and then another 400-600 milliliters of water or sports drink 20-30 minutes before training.
During training
There are only a few scenarios in which eating during cardio is useful, namely: ultra-high endurance competitions, triathlons or any other activity covering a longer distance than a marathon. Even a marathon may require a snack.
With any high-intensity activity lasting more than 60 minutes, it is useful to get from 30 to 60 grams of carbohydrates per hour. Protein supplementation is useful for improving performance, maintaining normal blood sugar levels, preventing muscle damage and facilitating energy production.
Meal
A snack (except for a water break) during a long cardio workout should be convenient and easy to store. Look for practical options that can be carried in your pocket or waist bag.
Don't forget to try your snacks during the workout the day before the event. In this way, you can eliminate everything that causes gastrointestinal upset. This can ensure that you won't have any crashes on the day of your workout.
After training
Recharging after a workout is just as important as eating before and during a workout. Eating after a workout can help restore glycogen stores (carbohydrates) and speed up recovery.
While time may not be harmful (the body absorbs nutrients no matter how long you wait to eat), the earlier you eat, the faster your body can begin the recovery process. Aim to consume 20 to 40 grams of protein every 3-4 hours to match 1.4 to 2.0 grams of protein per kilogram of weight per day.
Protein intake may be necessary if during the workout there were no more than 1.2 grams of carbohydrates per kilogram of weight per hour. Within 4-6 hours after training, aim to consume 1.2 grams of carbohydrates per kilogram of weight per hour.
Meal
Despite the fact that protein shakes are convenient, they are not the only option when it comes to recharge after a workout. Get creative with your post-workout meal and experiment with various quick and easy carbohydrate concentration ideas.
Hydration
The loss of sweat can be from 3 to 4 liters of water per hour during cardio training. Training in a hot, humid environment or at high altitude will increase this number. The effects of water loss can be felt by only 1%. For this reason, it is important to make up for moisture loss after training.
The main goal is not to lose water weight during a workout. However, if this does happen, it is best to measure your weight before and after training. A good rule of thumb is to drink 0.5 to 0.7 liters of water for every 0.5 kg lost. Finally, never rely on your thirst, because it is a reaction that occurs when you have already lost a significant amount of fluid through sweat.
Meals on the day of rest
Weekends can help you become a better athlete or just improve your training results. Rest days are important for muscle recovery, energy replenishment, as well as to prevent overtraining and injury.
What you eat on rest days is just as important as the rest day itself. A menu that promotes recovery and nourishes the body should include enough calories, lean protein (for muscle recovery) and carbohydrates (replenishes glycogen reserves). Saving calories can make you weak and sluggish at your next workout, so make sure you eat enough.
Result
Cardio training requires pre- and post-workout nutrition in the same way as weight training, especially if your workouts last longer than 60 minutes. Without proper nutrition and drinking before, during and after prolonged cardio training, you increase the risk of injury and overtraining.
If you have any questions or have any problems with making a meal plan, talk to your doctor or nutritionist.
