Diet and training are closely linked, which is why, when starting out at the gym, we should not only focus on how we perform exercises but also on the diet that accompanies them. Below are some common diet mistakes beginners make at the gym—if you’re one of them, pay attention and don’t fall into the same trap:
- Drinking too much water in a short time, before and/or during training: consuming a large amount of liquid quickly can cause reflux during movement, bloating, discomfort, or even an urgent need to use the bathroom. The best option is to sip small amounts regularly throughout your workout.
- Going to the gym on an empty stomach: although eating too much before working out isn't ideal, the opposite isn't good either. Your body is just starting to train, and without anything in your stomach, you may experience dizziness, nausea, and poor performance.
- Eating a large meal after your workout: if you're going to the gym to burn fat or lose weight, the worst thing you can do is overeat afterward. Just because you're moving more doesn't justify heavy meals.
- Forgetting fruits and vegetables in your daily diet: while it's true that training requires more proteins and carbs, a big mistake is neglecting the essential vitamins and minerals needed for muscle gain, weight loss, and overall health. Always include fruits and vegetables in your routine diet.
- Eating too much right before working out: a full stomach can lead to discomfort during exercise, especially with intense movement. It's best to eat at least an hour before hitting the gym.
Eating at night
The number of people suffering from Night Eating Syndrome (NES) has been increasing over the last ten years and is one of the causes of modern obesity. It involves eating, sleep, and psychological disorders—let’s explore how it affects us and what we can do to prevent it.
Signs of night eating syndrome include fasting most of the day, uncontrolled calorie intake after dinner, and waking up in the middle of the night to eat, then going back to sleep.
In addition to disordered eating, night eaters often suffer from sleep disturbances and disrupted biological clocks: waking up at night to eat prevents restful sleep. Other problems include decreased leptin and melatonin levels—hormones linked to weight control.
Night eaters usually skip breakfast because they feel full from binging at night, then go most of the day without eating. By evening, they feel ravenous and eat uncontrollably, repeating the cycle the next morning. It’s a vicious circle.
What to eat before working out?
Breakfast before exercise
If you want to have a good breakfast, it’s best to eat it at least an hour and a half before training to avoid digestion issues and get the most energy from your food. The best choices are foods rich in medium or slow-absorbing carbohydrates like whole grains, whole-grain cookies, muesli, or oats. You can also add dairy or soy products and include fruit or sugar-free juice. Protein-rich options like eggs, turkey, or tuna are also helpful, along with tea or coffee.
Depending on the type of workout, some foods are essential for your breakfast:
- Strength training: protein is a must.
- Cardiovascular or long-duration training: don’t forget medium and slow-absorbing carbohydrates.
If you prefer to work out as soon as possible, you can go for a mini breakfast. Juice and whole-grain toast, yogurt with oats, an apple, and coffee are good quick options to fuel your morning and get straight to your workout.
What to eat before training in the afternoon or evening?
If you prefer afternoon workouts, aim for a lunch that's low in fat and easy to digest. Again, if you’re doing long-duration activity, include medium to slow-absorbing carbs like fruit, legumes, or pasta. If it’s strength training, don’t skip the protein. For late evening workouts, have a snack two hours before. Training after 10:00 PM? Go for a light dinner-snack and have a small bite afterward.
What to eat after working out?
Besides the workout itself, your post-exercise nutrition is crucial for recovery and continued performance. Eating the right foods after training is key to recovery and preparing your body for future sessions. Your best allies are high-quality proteins and carbohydrates. What should you eat to get them easily? A recovery snack.
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