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

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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