What should I eat before and after MAF endurance training sessions?

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MAF-based training is a training method that focuses on enhancing fat-burning during exercise by keeping your heart rate within a specific range.

 

This type of training can help improve endurance, and it is essential to fuel your body correctly before and after these sessions to optimize performance and recovery.

 

Here are some suggestions for what to eat before and after MAF-based training sessions:

Before MAF-based training

It’s essential to eat a balanced meal or snack before your MAF-based training session to ensure that you have enough energy to complete the workout.

 

Here are some things to consider when choosing what to eat:

 

  • Carbohydrates: Your body uses carbohydrates as its primary source of fuel during high-intensity exercise. Eating a meal or snack that is low in carbohydrates can help prevent your blood sugar from rising too high and short-circuiting the fat-burning mechanism for energy production to power you through your workout.
  • Protein: Protein is essential for muscle repair and recovery. Eating a meal or snack that includes protein can help reduce muscle damage and soreness after your MAF-based training session.
  • Timing: It’s best to eat a meal or snack about 30 minutes to an hour before your MAF-based training session. Eating too close to your workout may cause digestive discomfort during your workout.

Some examples of meals or snacks to eat before your MAF-based training session include:

  • Double Fat Greek yoghurt with berries
  • Whole-grain toast with avocado and cheese
  • Brown rice with grilled chicken and vegetables

After MAF-based training

After your MAF-based training session, it’s essential to refuel your body with the nutrients it needs to recover and repair.

 

Here are some things to consider when choosing what to eat:

 

  • Carbohydrates: Eating carbohydrates after your workout can help replenish your body’s glycogen stores, which can become depleted during exercise.
  • Protein: Eating protein after your workout can help repair and rebuild muscle tissue that may have been damaged during your workout.
  • Timing: It’s best to eat a meal or snack within 30 minutes to an hour after your MAF-based training session to optimize recovery.

Some examples of meals or snacks to eat after your MAF-based training session include:

  • Turkey and cheese sandwich on whole-grain bread
  • Protein shake with full-fat milk
  • Grilled salmon with sweet potato and vegetables

Conclusion

Fueling your body correctly before and after your MAF-based training sessions is essential for optimal performance and recovery.

 

Eating a balanced meal or snack that is low in carbohydrates and contains protein and fat before your workout can regulate your blood sugar allowing you to use more body fat for the energy you need to power through your workout.

 

Eating some carbohydrates with protein and fat after your workout can help replenish your body’s glycogen stores and repair muscle tissue. Remember to eat within 30 minutes to an hour of your workout to optimize recovery.

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Coach Shamus

At the heart of MultiSportCoaching is Coach Shamus, a seasoned athlete and experienced coach with a passion for helping others achieve their goals. With over 25 years of experience in coaching athletes of all levels, Coach Shamus has the knowledge and expertise to help you reach your full potential. https://multisportcoaching.co.za/about-us/
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