Sugar is not necessarily an enemy, in fact

In the case of regular, one-and-a-half-hour sports activities performed 3-4 times a week, it is important to eat foods rich in sugars or carbohydrates during the last large meal before training. Before intense exercise, the body needs quickly absorbed energy that does not burden the digestive system. Therefore, adequate carbohydrate intake ensures the ideal blood sugar level, which is essential for the functioning of the muscles – the vg.hu article reveals.

In the pre-workout meal, it is worth increasing the carbohydrate intake, while reducing the protein and fat intake. Simple, quickly absorbed sugars can be consumed even half an hour before training, while complex carbohydrates, such as potatoes, rice and pasta, are recommended to be taken in an easily digestible form 1-2 hours before training. And after training, the emphasis should be placed on protein intake to support muscle regeneration and the replenishment of carbohydrate stores. After a short sports activity, a normal meal may also be sufficient, but after more intense workouts, it may be advisable to consume a shake containing protein and carbohydrates 30 minutes after the workout.

Gergely Deli emphasized that eating heavy meals before training should be avoided, as digestion draws blood away from the limbs, which impairs sports performance. Easily digestible carbohydrates leave the stomach faster, so they do not burden the digestive system.