If you play sport you have no doubt asked yourself the following questions more than once: Do I have to eat before or after a workout? How much? How soon before? How soon after? And, of course, one of the top questions: What should I eat?
Before answering any of them, you must have one thing clear: you need to be well before playing sport. In other words, if you’re not feeling well you shouldn’t do it.
That means you have to follow a healthy and complete diet before, during and after sport.
The ideal number of meals per day, whether you're an athlete or not, is 5. Breakfast, morning tea, lunch, afternoon tea and dinner. And the amount should decrease as the day goes on.
Athletes need to take in 50-60% carbohydrates (vegetables, pulses, fruit and nuts), 15-20% animal protein (turkey and chicken breast), blue fish (tuna, sardines and mackerel) and white fish (bass and sea bream), eggs, lamb, rabbit and vegetable protein (lentils, chickpeas and quinoa); and 25-30% fat (olive oil, blue fish, avocado, nuts, etc.).
There’s no hard and fast rule. It depends on the sport you do, your current state, what you want to achieve and even the time of the year.
As a rough guidelines we could say:
Have a meal rich in vegetables, fruit or cereals two to four hours before moderate- to high-intensity exercise.
It’s advisable to eat high GI carbohydrates along with a small amount of protein (e.g., yoghurt with oats, bread with turkey or fresh cheese with quince paste).
As Hippocrates said, “Let food be thy medicine, and let medicine be thy food”. This great truth also means that, if you follow a good diet, you won't need to use supplements, although they are recommended for high-intensity workouts or after strenuous exercise.
In short, we are what we eat. But at MartiDerm we would make the case that we are also what we think, what we feel, what we want and what we take care of. Pure harmony. #SmartAging Attitude.