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Sport & Voeding

Voor, tijdens en na het sporten is het goed om bewust te zijn dat je eet en wat je eet. Ook voor ons blijft dit een aandachtspunt, want waar doe je nu goed aan bij welke intensiteit of wat past bij- en wat werkt voor je lichaam? We nemen je hieronder mee met wat uitleg en tips. 

Voor het sporten

Bij een stevige training op de planning doe je er goed aan 2 uur van tevoren een goede voedzame maaltijd te nuttigen en voldoende vocht te drinken. Dit geeft dan nog voldoende energie en je krijgt geen last van je maag tijdens het sporten. Kort op de training eten is niet handig, je lichaam vraagt dan juist de energie voor de vertering van je voeding, terwijl je je energie nodig hebt voor tijdens de training. Op het moment dat je dus kort voor de training eet, neem dan iets lichts en wat makkelijk verteerbaar is.

Sporten met een lege maag wordt afgeraden. Je hebt dan te weinig energie en dit belemmert de spieropbouw. Het helpt ook niet bij een snellere vetverbranding wat vaak wel gedacht wordt. Je kunt je er ook eerder uitgeput door voelen en je training eerder willen stoppen, omdat je de energie niet meer hebt. Toch kan het zijn dat jij het wel als prettig ervaart om langer voor je training niet te eten of op een nuchtere maag te gaan hardlopen bijvoorbeeld. Probeer dan toch eens iets lichts te eten en kijk wat voor effect dit heeft op je energie en uithoudingsvermogen.

Tijdens het sporten

Wanneer je langer dan een uur sport is het zeker nodig tussendoor te drinken, als je tijdens het sporten al een dorstgevoel krijgt heb je al een tekort aan vocht. Het is belangrijk om gedoseerd steeds wat vocht te drinken. Hierbij is water gewoon het allerbest. Alles wat aangemaakt is met smaak, suikers en andere stoffen heb je niet nodig. Zeker als je wilt afvallen wil je geen calorieën toevoegen tijdens je training. Voor de topsporter en duursporter is dit natuurlijk een ander verhaal. Dan kun je juist een boost van energie gebruiken. Toch wordt dan aangeraden het vocht bij water te houden en iets kleins te eten wat licht verteerbaar en voedzaam is. Dat is voor je lichaam echt het beste. Dus sport je ongeveer een uur, dan is vocht het enige dat je lichaam nodig heeft.

Na het sporten

Bij een matig tot gemiddeld intensieve training van maximaal een uur hoef je niet direct na de training te eten. Je lichaam kan het prima af met je normale eetmomenten en volwaardige maaltijden. Natuurlijk kun je best een bakje kwark, stuk fruit of een voedzame reep nemen als je trek hebt na de training en als een hoofdmaaltijd nog even op zich laat wachten. Luister naar je lichaam, maar denk wel weer aan voldoende vochtinname de rest van de dag. Heb je intensief en lang getraind vooral op kracht, dan kan een herstelmaaltijd nodig zijn. Vooral voor je spieren zijn dan juist eiwitten nodig voor een goed herstel. Bij voorkeur neem je eiwitten uit natuurlijke voeding, zoals peulvruchten, vlees, vis, ei, zuivel en noten.

Wat wij eten

Op actieve dagen waar we ook nog een workout of training in doen, merken wij dat we meer behoefte hebben aan een tussendoortje om onze energie op peil te houden en een hongergevoel te vermijden. In deze tijd van corona maken we regelmatig lange wandelingen en een aantal keer per week doen we een pittige workout van een klein uur. Wij kiezen voor kleine snacks die voedzaam zijn. Naast een stuk fruit of dat bakje yoghurt met granola zijn we fan van de producten van Food2Smile. Zij bieden producten aan die heel bewust zijn samengesteld door zo min mogelijk E-nummers toe te voegen, natuurlijke smaakmakers te gebruiken en vrij zijn van geraffineerde suikers. De porties zijn ook niet groot dus je zal je ook niet snel overeten. Popped chips zijn eiwitrijk bijvoorbeeld, ideaal om jezelf te trakteren met deze chips na een krachttraining. De fruit & fibre reep stop je net als de low carb cheese crackers in je zak voor een stevige en lange wandeling of fietstocht. Het is zeker het proberen waard! En je besteld het makkelijk in de webshop.

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