{"id":213,"date":"2022-12-13T16:31:49","date_gmt":"2022-12-13T15:31:49","guid":{"rendered":"http:\/\/martasfitness.com\/?p=213"},"modified":"2025-09-21T18:05:42","modified_gmt":"2025-09-21T16:05:42","slug":"food-timing-tips","status":"publish","type":"post","link":"https:\/\/martasfitness.com\/fr\/food-timing-tips\/","title":{"rendered":"Food timing tips for best results"},"content":{"rendered":"
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Food timing has been debated for a long time. But is it actually that important?<\/p>\n

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In this blog post I will talk about the importance of food timing and give you tips to improve your performance in and outside of the gym.<\/p>\n

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When should I eat before exercising?<\/h2>\n

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I\u2019ve had conversations with many of my clients regarding food timing. However, usually the conversation is about eating something at all, rather than considering a definite timeframe.<\/p>\n

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The goal is to have a good amount of energy, so that you could perform everything properly, and not become fatigued after the first couple of exercises. Therefore, eating before a workout is essential.<\/p>\n

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If you have certain endurance\/muscle\/strength gaining goals, it is equally important to know what and when to eat after a workout.<\/p>\n

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So let\u2019s look at it in more detail.<\/p>\n

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Pre-workout<\/h2>\n

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It is recommended that exercisers consume about 1g of carbs per kg of body weight 1h before working out, and 2g of carbs per kg of body weight 2h before exercise, and so on (Dunford & Doyle 2008). The amounts could seem quite large. For someone with 60kg bodyweight it would mean eating around 220g of cooked rice 1h before a workout. Or opt for 2 large bananas. Here though, the speed at which the carbs are digested differs.<\/p>\n

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If you have less time before a workout, choose something that is digested faster. Meanwhile, if you have more time, go for lower GI foods.<\/p>\n

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If you are someone who likes to workout in the morning, right after waking up, I would suggest having a fruit or muesli with a bit of milk. This will give you a quickly enough digestable energy source for the workout ahead. And of course, drink some water before, during and after exercising.<\/p>\n

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For those who train later in the day, it would be advisable to have a proper meal approx. 2-3h before your training session. By proper meal I mean breakfast\/lunch\/dinner \u2013 meals that incorporate vegetables (or fruits), meat or plant based protein source, and carbohydrates like whole grains, potatoes, etc. If you are having a smaller meal, you can probably get on with your training already an hour after eating. Basically, you have to follow your gut \u2013 train when you don\u2019t feel full and heavy anymore, but you are not yet hungry.<\/p>\n

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During a workout<\/h2>\n

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For those who train on an advanced level for longer periods of time, it can beneficial to have some energy sources also during exercise. Maltodextrin <\/a>and similar products can be added to a shaker, providing continuous energy source during your training. There are also gels and energy bars that are especially useful for long distance edurance training (marathon, ultras, triathlon, etc). If you think you could benefit from these type of supplements, check in with your doctor first. These products are not suitable for people with diabetes or celiac disease. There are alternatives available, if you absolutely want to have an energy shaker, or your are having very intense workouts.<\/p>\n

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Post-workout<\/h2>\n

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After a workout, it is a good idea to replenish the body\u2019s energy reserves (with carbs). If you have done some strength training, it is also necessary to eat some good protein, to help with muscle building and reparation.<\/p>\n

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The amount of food you eat after a workout shouldn\u2019t be big. However, if you have worked out before breakfast, lunch or dinner \u2013 great \u2013 go for it! It makes things less complicated, meaning, you don\u2019t have to think about an extra snack.<\/p>\n

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Here are some simple post-workout snack options:<\/h3>\n

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