Trainer – What to eat and drink if you work out at different times of the day?

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Cycling under the roof has been gaining popularity during this time of the year. How to eat when you train in the morning, at midday or in the evening?

Below I present some general tips that aim at:

  1. energy protection during workouts
  2. post-workout regeneration
  3. adequate hydration of the body
  4. the possibility of a natural sleep after an evening workout

 

Morning workout 45-75min:

BEFORE

– 2 glasses of still water after getting out of bed

– a small snack, rich in carbohydrates (150-200kcal) + coffee, if you need it

DURING

– 400-600ml of still water or low-calorie electrolyte drink (that’s if we want to reduce kcal  intake- if not, isotonic beverage)

AFTER

– minimum 2 glasses of still water + 500-700kcal nutritious breakfast. If you have little time, a recovery drink (gainer) and a small snack will also pass the exam

 

 

Midday workout 75-90min:

BEFORE

– 2-3 glasses of still water between waking up and midday workout

– a small snack rich in carbohydrates (150-200kcal) + coffee, if you need it, an hour before training

DURING

– 2 bottles 400-500ml: one with still water and the other with isotonic or a low-calorie electrolyte drink (if we want to reduce kcal)

AFTER

– a minimum of 2 glasses of still water + a nutritious lunch of 600-800kcal within 30-60min after training. If you have little time, a recovery drink (gainer) and 250-300kcal carbohydrate snack will also pass the exam

Evening workout 60-75min:

BEFORE

– 2 glasses of still water in the hour preceding the training

– a small snack rich in carbohydrates (150-200 kcal)

DURING

– 1 bottle of 750ml of still water or a low-calorie electrolyte drink (if we want to reduce kcal intake- if not, then isotonic)

AFTER

– a minimum of 2 glasses of still water + a light supper (350-500kcal) rich in protein and a small amount of carbohydrates and fats. It’s best if you eat dinner at least 1.5h before bedtime, optimally 2-2.5 hours.

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