{"id":1420,"date":"2025-03-07T23:36:55","date_gmt":"2025-03-07T23:36:55","guid":{"rendered":"https:\/\/fruut.pt\/?p=1420"},"modified":"2025-03-10T22:49:46","modified_gmt":"2025-03-10T22:49:46","slug":"o-que-comer-antes-e-depois-do-treino","status":"publish","type":"post","link":"https:\/\/fruut.pt\/en\/2025\/03\/07\/o-que-comer-antes-e-depois-do-treino\/","title":{"rendered":"What to eat before and after training: 9 healthy snacks"},"content":{"rendered":"

What to eat before and after training: 9 healthy snacks<\/span> <\/strong><\/h1>\n

What to eat before and after training<\/strong> is a recurring question for those who practice physical exercise regularly or more sporadically.<\/span><\/p>\n

The truth is that exercising without paying attention to your diet is the same as doing nothing. A healthy diet before and after training is essential to achieving your goals, helping with muscle recovery after training and reducing the risk of muscle injuries.<\/span><\/p>\n

What to eat before training<\/strong><\/span><\/h2>\n

\u00a0<\/p>\n

Before training, you should have a light, easily digestible snack up to an hour before physical exercise.<\/span><\/p>\n

\u00a0<\/p>\n

The goal is to maintain adequate glucose levels so that you have enough energy and don't crash during your workout. To do this, you should always include medium-absorbed carbohydrates - whole-grain bread, cereals and sweet potatoes are good examples.<\/span><\/p>\n

Some examples of what to eat before training:<\/span><\/p>\n

    \n
  • 1 slice of roasted sweet potato with jam or peanut butter;<\/span><\/li>\n
  • Solid yogurt with oats and fresh or dried apple if you like a crunchier texture;<\/span><\/li>\n
  • Rice or corn crackers (or tortillas, whatever you want to call them) with banana sprinkled with cinnamon;<\/span><\/li>\n
  • Homemade cereal bars.<\/span><\/li>\n<\/ul>\n

    \u00a0<\/p>\n

    What to eat after training<\/strong><\/span><\/h2>\n

    \u00a0<\/p>\n

    During physical exercise, proteins in various muscle tissues are broken down, glycogen reserves are depleted and fluids and electrolytes are lost.<\/span><\/p>\n

    \u00a0<\/p>\n

    Therefore, the correct diet after training is essential for good muscle recovery and replenishment of energy and nutrients.<\/span><\/p>\n

    The most important macronutrients after training are proteins and high glycemic index carbohydrates, so you should eat foods rich in these macronutrients right after training - within 30 minutes to 1 hour after finishing training, as this is the period in which the body is most receptive to nutrients.<\/span><\/p>\n

    Here are some suggestions for healthy snacks to eat after your workout:<\/span><\/p>\n

      \n
    • 1 piece of fruit + 1 light Greek yogurt;<\/span><\/li>\n
    • 1 boiled egg + 1 piece of fruit;<\/span><\/li>\n
    • Smoothie (milk or yogurt + nuts + 1 piece of fruit);<\/span><\/li>\n
    • Fresh cheese with dried fruits + 1 banana;<\/span><\/li>\n
    • Oatmeal porridge with apple.<\/span><\/li>\n<\/ul>\n

      \u00a0<\/p>\n

      Post-workout tips<\/strong><\/span><\/h2>\n

      \u00a0<\/p>\n

      Nutrition is very important, but it\u2019s not everything. Post-workout isn\u2019t always a walk in the park, so we\u2019re sharing 3 extra tips to help you restore your energy and muscle balance:<\/span><\/p>\n

        \n
      1. Perform stretching exercises \u2013 essential in the muscle recovery process.<\/span><\/li>\n
      2. Drink water.<\/span><\/li>\n
      3. Sleep well after training.<\/span><\/li>\n<\/ol>\n

        Now that we've given you some suggestions on what to eat before and after training, it's time to put these tips into practice and start living a healthier lifestyle, combining physical exercise with a correct and balanced diet.<\/span><\/p>\n\n\n

        <\/p>","protected":false},"excerpt":{"rendered":"

        Healthy snacks for before and after training<\/p>","protected":false},"author":2,"featured_media":1421,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1420","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/posts\/1420","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/comments?post=1420"}],"version-history":[{"count":3,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/posts\/1420\/revisions"}],"predecessor-version":[{"id":1509,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/posts\/1420\/revisions\/1509"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/media\/1421"}],"wp:attachment":[{"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/media?parent=1420"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/categories?post=1420"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/tags?post=1420"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}