5. Nutrition Before, During, and After Exercise

5.1. time of nutrition

Before Exercise

  • Consume a meal rich in carbohydrates and protein 2-3 hours before training.

  • Example: Whole grain sandwich with peanut butter.

During Exercise

  • Stay hydrated with water or sports drinks containing sodium.

  • Consume carbohydrates (such as bananas or energy drinks) during long workouts.

After Exercise

  • Intake of protein and carbohydrates within 30-60 minutes.

  • Example: Protein shake with milk and banana