The importance of meal timing is often underestimated when it comes to sports and nutrition. But according to nutrition expert Daniel Hofstetter, it can make the difference between an average and a successful performance. The Tages-Anzeiger spoke with Hofstetter about the importance of timing in sports nutrition and gained some fascinating insights.
Hofstetter emphasizes that a cup of hot chocolate after a workout isn't a mortal sin, but can help the body recover and replenish its stores. In this case, the chocolate provides readily available carbohydrates in the form of sugar, as well as protein, which helps maintain and build muscle. However, Hofstetter points out that the body can only process a limited amount of protein at once. Therefore, athletes should consume protein-rich meals throughout the day rather than consuming one large portion after training. This can be achieved by adding protein to snacks or breakfast.
But timing is not only important for the type of meal, but also for individual athletic goals. A runner who wants to train intensively in the evening should consume sufficient carbohydrates beforehand to replenish her energy stores and have enough energy. She should consume sufficient carbohydrates in the last two to three hours before training to ensure her body has enough energy. A rule of thumb is to consume two grams of carbohydrate per kilogram of body weight two hours before intensive exercise, and then one gram one hour before. If the run is very long and intensive, you should consume additional energy along the way in the form of sports gels, sports drinks, or bars to replenish energy reserves.
For strength training, it's important that blood sugar levels remain stable. An easily digestible snack like a peanut butter sandwich an hour before training may be sufficient.
Anyone who wants to lose weight must ensure they achieve a negative energy balance. However, it is important not to completely eliminate carbohydrates from their diet, as they are an important source of energy. For a balanced diet, Hofstetter recommends incorporating protein-rich foods into meals, thus reducing the carbohydrate content. It is also important that blood sugar levels do not go on a roller coaster ride. To prevent this, timing is crucial. First, eat foods rich in fiber and low in energy, then protein sources, and finally energy sources. This sequence ensures that the feeling of satiety lasts longer and blood sugar rises only slowly. And when is chocolate time? If you want to treat yourself to a chocolate bar, the best time is after a balanced meal to keep blood sugar as stable as possible.
In summary, proper meal timing plays an important role in sports nutrition. Depending on individual goals and activities, you should ensure you provide your body with sufficient energy and include protein-rich meals.
Source: Tagesanzeiger, 2023, Nutrition and exercise: "An often underestimated trick when eating is the right timing" | Tages-Anzeiger (tagesanzeiger.ch)
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