Eat carbohydrates before working out
Nutritionist Emre Uzun shared his suggestions with our readers.
Eating protein food before workout hinders muscle
What should we consume before, during, and after workout?
Doing workout on an empty stomach is a big mistake. You can eat a bowl of yoghurt, one piece of fruit, two pieces of nuts or one boiled egg; white cheese, one slice of whole-grain bread or a glass of milk, 2 spoons of oat. Drinking black coffee half an hour before workout also gives energy and increases the metabolism. The body continues to consume energy and carbohydrate sources are used up causing muscle defects. That's why, you should consume a carbohydrate source half an hour after workout which might be a piece of fruit. Within the following one or one and a half hour, the body needs protein. 150-200g of red meat, chicken, tuna fish served with yoghurt, and green vegetables would make a good meal. Of course the portions should be determined in line with the needs of the person.
What should be consumed for muscle development?
Usually people who want to develop their muscles focus on eating protein food, but carbohydrates are as important as protein for muscle development. We should create a balanced diet containing proteins and carbohydrates. Taking 1.5-1.6 gr/kg of protein is sufficient in the first stage. Red meat, chicken, eggs, milk and dairy products, and fruit and vegetables should also be consumed. Complex carbohydrate sources are important. Whole-grain products and brown products should be consumed.
The key to a healthy life is consuming all types of food in sufficient amounts
What should be done to have a healthy and fresh body in the long term?
Eating a healthy and balanced diet is a must. We should have both elevenses and main meals in which we consume all types of food. We should consume meat, milk, grains and fruit and vegetables. Remember that there is no miraculous food. A healthy life requires eating all types of food in sufficient amounts.
Can you introduce yourself?
I am a great fan of sports. I usually do sports in my free time. I am interested in tennis, jogging, fitness, swimming, boxing, and golf. Sports nutrition is one of the fields I am interested in as well. I love my job and I can apply it in my personal life.
What services do you provide regarding sports nutrition?
I create diet lists in line with the needs of my clients who are actively doing sports or professional athletes. The diets cater for the need to satisfy protein needs and I try to create a natural nutrition. I prepare lists as well as personal food packs which are delivered to my clients' door and thus we can achieve more.
What should be done before workout?
Depleted glycogen store might cause muscle and tissue defects and suppresses the immune system. Consuming correct amount of food in the correct time supports glycogen stores. Eating carbohydrates before workout fills glycogen stores and prevents muscle defects and provides energy. Doing workout with an empty stomach is a wrong decision. It is best to eat food including carbohydrate and protein1 hour before workout. Eating protein food before workout also prevents muscle defects.