{"id":2752,"date":"2017-10-09T07:16:16","date_gmt":"2017-10-09T06:16:16","guid":{"rendered":"http:\/\/www.femmegym.nl\/?page_id=2752"},"modified":"2017-10-09T13:51:50","modified_gmt":"2017-10-09T12:51:50","slug":"16-weet-wat-je-moet-eten-voor-je-favo-les","status":"publish","type":"page","link":"https:\/\/www.femmegym.nl\/en\/16-weet-wat-je-moet-eten-voor-je-favo-les\/","title":{"rendered":"#16: Know what to eat before your favo class!"},"content":{"rendered":"<p><b>Know what to eat! The difference between eating before a kickboxing class and a yoga class.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">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. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">But <\/span><i><span style=\"font-weight: 400;\">what<\/span><\/i><span style=\"font-weight: 400;\"> should you eat then? And <\/span><i><span style=\"font-weight: 400;\">when<\/span><\/i><span style=\"font-weight: 400;\">? 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? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">I list it all for you, so you can not only avoid all that misery, but also improve your sports performance!<\/span><\/p>\n<p><b>What kind of sport will you do?<br \/>\n<\/b><span style=\"font-weight: 400;\">The first thing to consider is what kind of <\/span><i><span style=\"font-weight: 400;\">type<\/span><\/i><span style=\"font-weight: 400;\"> sport you are going to do, so you know what you va<\/span><img decoding=\"async\" class=\"wp-image-80 alignleft\" src=\"http:\/\/www.femmegym.nl\/wp-content\/uploads\/2015\/03\/iStock_000007382917Medium-150x150.jpg\" alt=\"\" width=\"97\" height=\"97\" \/>n your body demands.<span style=\"font-weight: 400;\">Are you going to kickboxing or weightlifting? Then your body needs to be in a <\/span><b>a lot of power for a short time<\/b><span style=\"font-weight: 400;\"> supply. So to meet this, your body needs nutrients that it can absorb and use quickly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\nGo for an hour of cycling, do<\/span>\u00a0a yoga class or pilates?<img decoding=\"async\" class=\"wp-image-2709 alignright\" src=\"http:\/\/www.femmegym.nl\/wp-content\/uploads\/2015\/03\/shutterstock_221677984-150x150.jpg\" alt=\"\" width=\"95\" height=\"95\" \/><span style=\"font-weight: 400;\">Then you should <b>for an extended<\/b> <b>time<\/b> deliver moderate (to intense) power. And so if all your energy is used up after the first half hour, you have a problem.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Type 1: Fast sport, fast energy consumption<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">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. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">What to eat<\/span><span style=\"font-weight: 400;\">: 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. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">When<\/span><span style=\"font-weight: 400;\">: 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(<\/span><b>Bonus tip<\/b><span style=\"font-weight: 400;\">: oatmeal and a sandwich with nut spread also contain a nice amount of protein, which your muscles <\/span><a href=\"http:\/\/www.femmegym.nl\/en\/proteine-wat-is-het-en-waarom-is-het-belangrijk\/\"><span style=\"font-weight: 400;\">make good use of<\/span><\/a><span style=\"font-weight: 400;\"> during exercise).<\/span><\/p>\n<p><b>Type 2: Long-term sport, long-term energy consumption<\/b><\/p>\n<p><span style=\"font-weight: 400;\">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!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What to eat<\/span><span style=\"font-weight: 400;\">: 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.<br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">When<\/span><span style=\"font-weight: 400;\">: 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.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Psst, also make sure you drink enough! Do this in small bites so you don't have a lumpy stomach in the gym.<br \/>\n<\/span><\/i><br \/>\n<b>That's it! <\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">It's actually quite simple \ud83d\ude42 If you remember these tips, you'll never be burnt out in the gym from now on!<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Weet wat je moet eten! Het verschil tussen eten voor een kickboksles en een yogales. Het je eindelijk heb je een plekje weten te bemachtigen in de populaire kickboksles, word je halverwege de les opeens misselijk, duizelig en krijg je zelfs het gevoel dat je gaat flauwvallen &#8211; ai! Herkenbaar? Dan ben je je waarschijnlijk [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"pgc_sgb_lightbox_settings":"","footnotes":""},"class_list":["post-2752","page","type-page","status-publish","czr-hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>#16: Weet wat je moet eten voor je favo les! - FemmeGym<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.femmegym.nl\/en\/16-weet-wat-je-moet-eten-voor-je-favo-les\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"#16: Weet wat je moet eten voor je favo les!\" \/>\n<meta property=\"og:description\" content=\"Weet wat je moet eten! Het verschil tussen eten voor een kickboksles en een yogales. Het je eindelijk heb je een plekje weten te bemachtigen in de populaire kickboksles, word je halverwege de les opeens misselijk, duizelig en krijg je zelfs het gevoel dat je gaat flauwvallen &#8211; ai! Herkenbaar? 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