what do you eat before a yoga and cardio session? some running and arm toning may be involved
what do you eat before a yoga and cardio session? some running and arm toning may be involved
I usually do the four things on my free days first thing in the morning on an empty stomach but today I overslept and for some reason got up very hungry.
If I eat a regular meal I'll have to wait 2 hours before I do my routine. I was thinking about just eating some slices of whole grain bread with nothing on them to calm the hunger and proceed with my routine.
I however don't know if this would be a really stupid idea. Furthermore I don't understand why feel so hungry and tired today.
I hired a nutritionist for a while specifically for soccer. She sent me a chart, that I don't have handy of course that basically gives you a 4 hour window of how to eat.
4 hours before, a medium amount of low fat protein and a large amount of carbs. Add a bit of sodium/potassium.
3hours before less protein about the same carbs.
2hours before no protein only carbs
1 hour if you have too, only carbs. Example here is granola, or edamame.
In all cases it's easier to avoid meat based protein before, as they are too high in fat.
Post game eat a large amount of protein and a large amount of carbs. Replace your electrolytes with something like coconut water as it has a lot more than gatorade. (Magnesium for example)
Personal examples, Ive found these fig bars from Costco that have 3g fiber and 3g protein, are small so they fit in my gym bag easy. I'll eat them pre gane, and these wafer protein bars that actually taste good for post game. If I remember I'll edit the post for them. Body Armor literally from costco, is the best sports drink I've found, minimal sugar, tastes fine and has the most electrolytes diversity.
A little bit of protein and sugar. Tbsp of cashew butter on an apple or banana.
I think a light snack couldn't hurt! Bread might be a little heavy, maybe something like fruit or yogurt if you have it!
Black coffee before a workout works for me, but that probably depends on how long you'll be working out. Everything I do is an hour or less.
I do cardio on a empty stomach, just some salt beforehand.
If you want to carb load right before cardio, maybe something not very heavy. Like the glucose gummies runners take
If your sleep schedule is messed up, you wake up stressed with elevated cortisol which makes some people hungry. It can take up to 72 hours for your body to get back to normal after inadequate sleep