
What to eat before, during and after your workouts?
When it comes to training, whether it's to stay in shape, push your own limits or prepare for the Bimbo Global Race, nutrition plays an important role as the exercise itself. This global race not only promotes fitness and active living, but also raises awareness about healthy habits, and one of the fundamental pillars of good performance is knowing what to eat before, during and after your workouts. What you choose to put on your plate can make the difference between optimal performance or a session with low energy and slower recovery.
Here's how to eat right to get the most out of every workout:
Pre-workout
Ideally, eat between 1 and 3 hours before training, depending on your digestion and the type of exercise you will perform. A pre-workout meal should consist of carbohydrates, which provide sustained energy, and a moderate source of protein, which prepares the muscles for exertion.
Examples of ideal foods:
- Oatmeal with banana and peanut butter
- Whole-grain toast with avocado and boiled egg
- Greek yogurt with fruit and seeds
If you are short on time, opt for a light, quickly digestible snack, such as a banana or an energy bar. The important thing is to avoid training on an empty stomach, as this can decrease your performance and increase the risk of injury or dizziness.
During training: Hydration and sustained fuel
For workouts of less than one hour, staying well hydrated is sufficient. Water is sufficient to maintain body temperature and replenish fluids lost through sweating.
However, in workouts longer than 60 minutes, especially if they are intense or under high temperatures, it is advisable to consume between 30 and 90 grams of carbohydrates per hour, through drinks, fruits, or easy-to-digest snacks.
Useful options:
- Grapes or raisins
- Sports drinks with electrolytes
- Energy gel or half a banana
Post-workout: Effective recovery
Once you finish training, your body enters a recovery phase where it needs to replenish muscle glycogen and rebuild muscle fibers. Therefore, it is best to consume a mixture of carbohydrates (for energy) and protein (for repair) within 30 to 60 minutes.
Examples of post-workout meals:
- Protein shake with milk, banana and oatmeal
- Salad with chicken, quinoa and vegetables
- Fish tacos with corn tortilla and guacamole
It is also important not to forget hydration, as we can recover lost fluids with water or electrolyte drinks, especially if you sweat a lot.
Nutrition is a powerful tool in any training routine. Knowing what to eat before, during and after running not only improves your performance, but also helps you feel better, recover faster and avoid injuries. At the Bimbo Global Race, we want to see you run your best race and that starts with your plate!