'Golden' nutritional secrets to help you achieve optimal workout results

Choosing the right foods before and after a workout not only provides energy, but also aids muscle recovery, thereby improving performance and workout results, according to CNA.

What to Eat Before a Workout: Smart "Energy Recharge"

Many people believe that a pre-workout snack is a must. However, according to nutritionist Nicholas Ling from Tan Tock Seng Hospital (Singapore), if you are exercising for less than 60 minutes and are not doing high-intensity exercises such as HIIT, sprinting or heavy weight training, then a pre-workout snack may not be necessary. This is because short-duration exercises mainly use glycogen stored in the muscles as fuel, and glycogen stores are accumulated from daily meals.

Nutrition plays a key role in achieving optimal training results.

Photo: AI

However, if your workout is intense or lasts longer than 60 minutes, a pre-workout snack is necessary to provide energy and maintain performance. Timing is also important.

According to professional bodybuilder and sports nutritionist Joan Liew, you should eat 30 to 60 minutes before working out.

“This time period allows the body to digest and absorb essential nutrients, while avoiding gastrointestinal discomfort,” says Ms Liew.

The type of food you choose also affects digestion time. Foods rich in complex carbohydrates, fats and fibre take longer to digest, says Tung Yee Nei, a nutritionist from Ventrickle, Singapore. Therefore, you should wait 30-60 minutes after eating these foods before exercising.

If you're short on time, choose a fast-digesting carbohydrate like a banana or sports drink 15-30 minutes before your workout.

Skipping Meals to Burn More Calories: More Harm Than Good?

Many people believe that skipping lunch or dinner will help burn more calories during exercise. However, according to expert Ling, this is only partly true.

“Doing low- to moderate-intensity exercise on an empty stomach can help your body burn more fat,” he says. However, the fat burning only lasts during the workout and doesn’t increase fat burning after the workout.

Additionally, skipping a meal before a workout can lead to low blood sugar, which can cause fatigue, dizziness, and reduced performance.

You should eat a balanced meal, including carbohydrates, protein and fiber.

Photo: AI

What to Eat After a Workout: Muscle "Recovery"

After exercise, the body needs nutrients to restore muscles and replenish lost energy. According to Tung, the ideal time to eat after exercise is within 30-90 minutes.

“This period of time is called the ‘anabolic window,’ which is crucial for muscle growth,” she says.

However, if you have eaten before your workout, this period may be longer. It is important to eat a balanced meal, including carbohydrates, protein and fiber.

Carbohydrates help replenish glycogen stores, protein helps repair muscles, and fiber helps prevent chronic diseases.

Pre and Post Workout Meal Options

Before working out, you can eat bananas, oatmeal, whole wheat bread with peanut butter. After working out, you should prioritize grilled chicken breast with green vegetables, salmon, protein smoothies, fruits...

Remember, everyone has different nutritional needs. It is important to listen to your body and choose foods that are right for you.

Source: https://thanhnien.vn/bi-quyet-dinh-duong-vang-giup-ban-dat-hieu-qua-tap-luyen-toi-uu-185250414170117412.htm