In general, it is recommended to use a low-glycemic meal prior to training or testing, followed by consumption of high-glycemic carbohydrates during long-term tests and, for recovery, medium- to high-glycemic post-workout to increase and improve muscle recovery.
Look at the glycemic index table of foods how to choose foods with the right Glycemic Index in the pre and post workout to increase the performance of the training, to:
- Give more energy during competitions;
- Accelerate muscle recovery after training or testing;
- Prepare the body to improve performance in the next workout.
In addition, the glycemic load, that is, the volume of the food chosen, should be greater the greater the intensity of physical activity and the energy expenditure, in order to avoid muscular exhaustion, as in the case of swimmers or runners who have an energy expenditure very intense. Already in lighter weight training, the volume should be decreased, not to get fat, because of the extra calories.
In the video below, nutritionist Tatiana Zanin explains the best glycemic index for training:
To make it easier to think about brainstorming, here are some meal suggestions based on the speed at which sugar arrives in the blood and provides energy to improve each phase of physical activity and increase training efficiency, speed, resistance or muscular hypertrophy.
Pre-workout meal
Before training or competition, low-glycemic carbohydrates such as whole grains, whole-grain bread and pasta should be consumed, as these foods will provide energy gradually, keeping blood glucose stable, favoring fat burning and maintaining the level of energy throughout the workout.
This meal should be done about 1 to 4 hours before the workout, which is also recommended to avoid nausea and intestinal discomfort due to digestion. An example of a pre-workout meal is to consume 1 whole-wheat bread sandwich with cheese and 1 cup of unsweetened orange juice.
Meal during training
During long and intense workouts or tests that last longer than 1 hour, it is important to consume high glycemic carbohydrates to give fast energy to the muscle, increasing performance and endurance to finish the race. This strategy helps save muscle energy, which will be spent in the final stages of the race.
At this stage, carbohydrate gels can be used or drinks isotonic with substances such as glucose, sugar, maltodextrin or dextrose, which have a high glycemic index, are easily digested and absorbed and do not cause intestinal discomfort. Here's how to make a homemade Gatorade to take during physical activity.
Post Workout Meal
To speed up muscle recovery, shortly after training you should consume moderate to high glycemic foods, such as white bread, tapioca and rice, as they will quickly replenish muscle glycogen, which is a fast source of energy used by muscles.
In general, the post-workout meal should also contain protein sources to promote muscle growth, and should be done up to 2 to 4 hours after training. It is also important to remember that the shorter the interval between one training and another, the faster the carbohydrate intake should be in order to promote muscle recovery and increase performance. See 10 Supplements to Gain Muscle Mass
