Generally, if necessary, you should eat fast carbs before and workout. After a workout, you have to eat to replenish your glycogen stores. Learn more about carbs before or after a workout.
Fast absorption of energy before exercise
If you have not had time to eat before exercise and need fast energy, you should eat foods that give you quick power. Foods with fast carbohydrates are quickly absorbed into the bloodstream, should be easily digestible so that you avoid stomach trouble while exercising. This is rarely a problem when you train with low intensity, but if you run intervals or other forms of hard training, you risk trouble with your stomach if you eat heavy meals rich in fat, too close to the exercise. You should not eat closer than 2-3 hours before the activity.
What to eat that provides fast absorption of carbohydrates
In general, you should avoid eating high-fat foods and dairy products before exercising, and you should also avoid fruits and foods high in fiber. Foods you can eat right before exercise are bananas and other low-fat and fiber fruits. You can also eat slices of bread that are not too coarse with lean toppings. A small bowl of oatmeal can also work just before training.
Fast carbs before exercise
Generally, you do not need to take any special precautions regarding what you can eat before exercise, but you need to test what foods you can eat or are not suitable for. You should steer away from food high in fat or dairy just before exercise. Eat foods with fast carbs that are quickly absorbed into the bloodstream. It will give the best effect and ensure that you avoid stomach trouble.
Why carbs after exercise
Depending on how you have exercised, you will have a varying need for carbohydrate replenishment after exercise. If you have completed a long or hard workout, you will need to replenish the glycogen stores in your body, and what you do, you eat foods rich in carbohydrates. If you train shorter sessions with lower intensity, the need for carbohydrates will be less.
Fast carbs after exercise
Within the first half-hour immediately after exercise, you need fast carbohydrates quickly absorbed into the bloodstream. Bananas and water be good carbs right after training or other sweet fruits that are quickly absorbed. Sweet drinks right after exercise are not necessary. You can get healthy carbohydrates from other sources. Later, after an hour or two, you can get carbohydrates that take longer for the body to absorb. It can be whole-grain products such as whole-grain bread or oatmeal. Vegetables are also a good option.
Good carbohydrates after exercise
Good carbohydrates can be milk, whole grains, bananas, dried fruits, vegetables, lettuce, fruit salads, and raisins. Avoid sweet drinks such as juices, sports drinks, smoothies (which you do not make yourself). You should also steer clear of sweet yogurt.
Plan and prepare the meal in advance
To avoid putting in unhealthy sources of carbohydrates, you should plan and prepare what to eat in advance. To do so, make it easier for you to eat healthily.
Carbs before or after exercise?
Carbohydrates after exercise are vital for you to replenish your glycogen stores after a workout and will impact your recovery time. Your goal should be to recover as soon as possible. The harder you exercise, the greater the need for carbohydrates because your body burns off your carbohydrate stores when you exercise at high intensity. Generally, you do not need to take any special precautions regarding what you can eat before exercise, but you need to test what foods you can eat or are not suitable for.