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TIP: Eating and drinking water around sports
When is it best to eat and drink when you exercise? Is it better to eat before or after running, cycling or playing football? View our eating and drinking tips to perform optimally during a training or competition.
Eating and drinking before exercise
Benefits of drinking a glass of water on an empty stomach. Eat a good meal about 2 to 3 hours before you exercise, with about half a liter (500 ml) drinking. Then you have enough energy and moisture for the effort.
It is better not to eat a large meal in advance. The digestion of food requires a constant supply of blood to the gastrointestinal tract. If you exercise immediately afterwards, your muscles will also ask for oxygen-rich blood. The 2 processes are at odds with each other, which can cause stomach complaints. If it happens that you eat a meal just before exercising, do not choose a large portion or products that also contain a lot of fat, protein or dietary fiber. They stay in your stomach for a long time and you can suffer from them during exercise. Spicy food, eating leeks and onions, or drinking coffee can also cause stomach and stomach problems during exercise. Why filter tapwater. Alkaline water, is the nature of water.
Eating something small
For sports you can eat something small that provides enough energy and nutrients and that can help you avoid hunger. For example:
A small part (less than half) of your meal. You eat the majority after exercise.
A whole meal sandwich with halvarine and nut paste (100% nuts, without additives)
A whole meal crispbread with low-fat margarine and 30+ cheese or goat's cheese
A small dish of low-fat yogurt with pieces of fresh fruit
Sports on an empty stomach
Playing sports on an empty stomach is not sensible. Your muscles get too little energy and it is not good for muscle building. It does not cause faster fat burning, as is sometimes thought. You run the risk that you have less energy during exercise and therefore stop earlier. Some people even faint because the glucose level in the blood falls too much.
Dehydration is a common problem during exercise. Sufficient drinking is the first condition for good performance, especially if you are exercising intensively. To replenish all the lost fluid, you need one and a half times as much moisture as you are lost by sweating. Make sure you have drunk enough for the training or competition.
Eating and drinking during exercise
How do I get more energy? Eating may be difficult or even impossible during exercise. If you train long-term and intensively, sports bars and sports gels can help you to keep your energy up to standard. If you are sporting for less than an hour, you do not need them. You run the risk that you get too many calories, so you gain weight. When you exercise to lose some weight, that is of course not desirable. The same applies to sports drinks. Read more overflow drinks, sports bars and sport gels. If you are sporting for more than an hour, it is important to keep drinking water while exercising. Start with that at the beginning of the effort. If you get thirsty during exercise, you have actually drunk too little. Another indicator is to view the color of your urine after exercise. Is it very dark in color, then you should drink more next time. Apart from exercising, it is good to drink 1.5 to 2 liters of fluid every day.
Eating and drinking after exercise
Eat a normal main meal after exercise: a breakfast, a lunch or an evening meal. They provide all the nutrients you need, including sufficient carbohydrates for energy and enough protein for muscle recovery. In doing so, drink sufficient fluid.