Know what to eat! The difference between eating before a kickboxing class and a yoga class.
It you have finally managed to secure a spot in the popular kickboxing class, halfway through the class you suddenly get nauseous, dizzy and even feel like you are going to faint - ai! Recognisable? Then you're probably freaked out. Of course it feels extremely scary, but actually the cause is usually very simple: you just didn't eat enough. Just like a car won't get far on an empty tank, you won't get far on an empty stomach. And well, that's when you will pass out.
But what should you eat then? And when? This is a bit more complicated. This is because your nutritional needs differ depending on the sport. Do you go kickboxing for half an hour or do an hour of cardio? Are you lifting weights with a bright red head or stretching your body during a yoga class?
I list it all for you, so you can not only avoid all that misery, but also improve your sports performance!
What kind of sport will you do?
The first thing to consider is what kind of type sport you are going to do, so you know what you va
n your body demands.Are you going to kickboxing or weightlifting? Then your body needs to be in a a lot of power for a short time supply. So to meet this, your body needs nutrients that it can absorb and use quickly.
Go for an hour of cycling, do a yoga class or pilates?
Then you should for an extended time deliver moderate (to intense) power. And so if all your energy is used up after the first half hour, you have a problem.
Type 1: Fast sport, fast energy consumption
To deliver fast and high energy, you need to be able to digest your food quickly. Because if you eat a plate of stew half an hour before boxing, for example, it will naturally lie like a brick on your stomach.
What to eat: Choose food with mostly simple carbohydrates. These are easy to digest and provide quick energy, such as a plate of oatmeal, a double wholemeal sandwich with nut paste or two bananas.
When: You can eat a small meal up to an hour before your workout. Do you still get a craving just before your workout? Then eat a healthy (oatmeal) biscuit.
(Bonus tip: oatmeal and a sandwich with nut spread also contain a nice amount of protein, which your muscles make good use of during exercise).
Type 2: Long-term sport, long-term energy consumption
To provide sustained energy, you prefer to eat something that delivers energy bit by bit - so that not all the energy is used up after only 15 minutes!
What to eat: Foods with both simple and multiple carbohydrates. Think: a plate of whole-wheat pasta or brown rice with plenty of vegetables, a pasta salad or oatmeal with half a mashed banana.
When: You can still eat a plate of pasta or rice up to two hours beforehand. You can still eat pasta salad and oatmeal with banana up to an hour beforehand.
Psst, also make sure you drink enough! Do this in small bites so you don't have a lumpy stomach in the gym.
That's it!
It's actually quite simple 🙂 If you remember these tips, you'll never be burnt out in the gym from now on!
