Lokahi Loft
Your gym bag is packed, tonight's session is on the calendar. But lunch feels like a long time ago, and there isn't much time left before class starts. What still fits on your plate right now? A good starting point is planning your meals together with your training. For that, you mainly need a few foods you enjoy and tolerate well.
Carbohydrates give you energy
Carbohydrates play an important role as an energy source during physical exertion. Some of it is stored in your muscles and liver. How much these stores are drawn on during training depends, among other things, on duration and intensity. [1]
That translates into simple everyday meals: potatoes with vegetables and herbed quark, rice with tofu, or a sandwich with fruit. Choose something that fits your day. If you're heading straight from the office to the studio, for example, you could pack a sandwich and a banana that morning.
Give your meal some time
A large meal often sits better with roughly three to four hours between it and training. Smaller meals or snacks can work well with one to three hours. These timeframes are a guide; what matters just as much is what your stomach is comfortable with during exercise. [2]
If you only get hungry shortly before training, try a small, familiar portion, such as a bit of banana. Notice whether you can train well with it. A large extra snack isn't automatically necessary just because a session is coming up. [2]
Plan what comes after, too
After training, a meal with carbohydrates and protein supports recovery and refilling your energy stores. If your next meal is still a while off, a small snack can bridge the gap. [2]
For dinner, a lentil dish with rice and vegetables or a potato omelet with salad both work well. A quick cold option also comes together easily: bread, cottage cheese and chopped vegetables. Protein comes from both animal foods and plant-based sources such as legumes and tofu. [3]
Bring a water bottle
Water is a suitable choice for most ordinary training sessions. [2] How much fluid you need depends, among other things, on how much you sweat, the intensity of your session and the ambient temperature. The DGE points out that both too little and excessive fluid intake can be problematic, so a blanket required amount for every session isn't particularly helpful. [4]
An example for your training evening
Say your session starts at 6pm. Your planning could look like this:
- At lunchtime, you eat a normal meal, for example rice with vegetables and tofu.
- In the afternoon, you pack a small snack if needed, such as bread or fruit.
- You bring a filled water bottle to training.
- Afterwards, a simple dinner is ready, for example potatoes with herbed quark and cucumber salad.
This is an example, not a fixed meal plan. Adjust amounts and timing to your hunger, your tolerance and the training ahead. You could start by changing just one thing: preparing your post-training meal before you leave the house. That way you won't have to improvise with an empty fridge later.
Your training at Lokahi Loft
Still looking for a form of training that fits your day? Discover the fitness offerings at Lokahi Loft in Berlin-Halensee or take a look at our class schedule. A fixed appointment makes it easier to organize shopping and meals around it, too.
Sources
- DGE: Kohlenhydrate in der Sporternährung
- Mayo Clinic: Eating and exercise: 5 tips to maximize your workouts
- Bundeszentrum für Ernährung: Proteine
- DGE: Flüssigkeitsmanagement im Sport