Good nutrition is almost as important as regular exercise. In that sense, organizing your meals before and after training can help you improve your results in a short time.
Everything we eat affects our body and metabolism, so depending on the time you train, you should prioritize some foods. To help you with this, we want to give you a guide on how you can organize your diet if you train in the morning, in the afternoon, or at night. Let's get started!
Training in the morning
Many people enjoy getting up early and working out in the morning. If this is your case, the night before, you must consume enough carbohydrates so that you can train with intensity. It is recommended to consume at least one gram of carbohydrates for each kilogram of body weight.
Another strategy you can use is to eat liquid foods such as juices or protein shakes before training. These foods will give you energy and will not take long to digest when you go to train.
Finally, if you are going to train without having previously consumed anything, you must make sure that not much time passes between the end of the training and your breakfast; do not let more than an hour go by without eating.
Training in the afternoon
When you train in the afternoon, you don't have to worry so much about what you should eat before training. During the afternoon, it is more likely that you have already consumed the necessary carbohydrates and proteins to improve your results. After training, you can consume a gram and a half of carbohydrates, although it does not have to be immediately after exercising.
However, in this case, you need to pay close attention to hydration. Experts recommend drinking at least half a liter of liquid before training and staying hydrated during exercise.
Training at night
By exercising at night, you do not need to make a large intake of carbohydrates either before or after training. If you had a balanced diet for the rest of the day, you will have enough energy to train without problems. However, you should avoid consuming stimulants such as caffeine, since they tend to take time to metabolize and will disrupt your sleep cycle.