Protein, Carbs and Fats: When Should Exercisers Eat?

Between protein, carbs and fat, when is the best time to eat? Eating the right nutrients at the right time will help you get the most out of your workout nutrition.

The three main nutrients in training include protein, carbs, and fat. Supplementing these nutrients at the right time will help optimize its benefits for training. To make it simpler, you can apply the following rules.

What to eat and when to exercise?

1. Eat protein, healthy fats, and vegetables with all meals and snacks

These are the three key nutrients. Therefore, you should supplement your meals with lean meats, eggs, vegetables and good fats or other foods rich in these nutrients.

At that time, the nutrition from the meal will help you optimize the health of your muscles, organs, brain, energy and even mood will also improve.

2. Eat complex carbs and proteins before the gym

Eating before the gym with protein and carbs as the main ingredients will provide energy and promote more effective training. Before working out, you should eat whole grains, starches, fiber and protein.

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A rule of thumb: within 1-2 hours before exercise, eat some starchy vegetables or whole grains with nac protein. If you don’t have enough time, eat a banana and some protein 15 to 30 minutes before you start.

Combining lean meat and starchy vegetables helps you replenish enough energy before hitting the gym

Combining lean meat and starchy vegetables helps you replenish enough energy before hitting the gym

3. Eat complex carbs, drink BCAAs and protein during endurance training

If you do high-intensity, endurance training, eat some protein and take a BCAA (branched-chain amino acid) supplement for energy, muscle recovery, and pain relief. in the body.

In the case of heavy and continuous training of more than 90 minutes, the practitioner can prepare a little carb-rich food to maintain energy. You can eat whole grains, some fruit, or energy-boosting (sugar-free) gummies.

4. Eat carbs and protein after the gym

You should add carbs and protein in a ratio of 2: 1. Many people often fear that eating extra carbs can cause unhealthy weight gain.

In fact, carbs help replenish muscle glycogen and the energy you need to keep going. Protein helps to restore and maintain muscle more efficiently.

You can choose healthy carbs to incorporate like fruit or sweet potatoes to provide all the nutrients you need. Banana, berry, and protein powder smoothies are also a great choice.

Banana and berry smoothies gather many nutrients to help support the body better after the gym

Banana and berry smoothies gather many nutrients to help support the body better after the gym

5. Don’t eat fat for at least 1-3 hours after a workout

Healthy fats are essential nutrients to eat after a workout. However, you shouldn’t eat right after your workout. Fat can slow the absorption of protein in the body, while carbs help transport protein into the body faster.

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Fat also slows down insulin response, so it’s appropriate to eat it after the body has replenished the protein it needs to recover. You can also eat in the morning on non-training days, to limit the accumulation of excess fat in the body.

What foods do you supplement with nutrients?

1. Protein

Protein builds and supports muscle recovery. However, not only has the effect of building muscle, protein also helps increase basal metabolic rate, regulate blood sugar, improve appetite and heart health, and replenish energy for the body. .

Protein is found in many natural food sources such as lean meat, fatty fish, eggs, milk and nuts

Protein is found in many natural food sources such as lean meat, fatty fish, eggs, milk and nuts

There are three types of protein for you to supplement:

  • Animal protein sources: lean meat, eggs, fatty fish
  • Plant protein sources: green leafy vegetables and legumes
  • Additional food sources: protein powders

2. Fat

Fat is good for health, protects vital organs, provides energy for the body, promotes heart health, helps you feel full for longer. Besides, they also have anti-inflammatory properties, which help reduce fatigue and muscle soreness after exercise.

Most natural fats are healthy. In contrast, the trans fats and saturated fats that appear through processing are extremely harmful to exercisers, affecting cardiovascular health and also easily causing obesity.

Get healthy fats through:

  • Avocado
  • Coconut oil, olive oil, soybean oil, flaxseed oil
  • Nuts and seeds: almonds, macadamia nuts, sunflower seeds, cashews…
  • Nut butters: peanut butter, almond butter, cashew butter…
  • Naturally occurring fats: meat, eggs and cheese

3. Carbs

The body uses carbs as fuel for activities with 2 main types. Carbs have an impact on energy, exercise performance, and recovery.

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Complex carbs

Complex carbs are considered good carbs, and they are found in many plant sources, especially whole grains. Complex carbs have fiber, which helps you feel full and maintain energy for longer.

Complex carbs:

  • Leafy green vegetables
  • Starchy vegetables such as squash, potatoes,
  • Legumes like lentils
  • Whole grains: oats, brown rice, brown rice, or quinoa.

Whole grain products contain complex carbs good for exercisers

Whole grain products contain complex carbs good for exercisers

Simple carbs

Simple carbs are often called bad carbs. They are not too healthy for the body. Simple carbs are broken down into sugars faster. Therefore, this type of carb does not provide the necessary energy for a long time and also makes you feel hungry quickly.

Simple carb foods:

  • Products from white flour such as bread, noodles, noodles…
  • Pastries, breakfast cereals, fruit yogurts and canned foods often contain simple carbs and are high in sugar.
  • All desserts

Here are the basics to eating enough protein, carbs, and fat at the right times. This eating habit will help protect health and improve training efficiency better.

You can apply these tips, and learn more about nutrition before, during and after training to help you design the most perfect menu. To update more knowledge about nutrition, healthy living, exercise, visit website or download right away.

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Reference source

The Advantages of Going to the Gym Every Day. Access date: 5/28/2020

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