The right fuel during exercise

Your car won’t go forward without the right fuel. It’s the same with your body and exercise. The better your nutrition, the better your performance and recovery. So be sure to get the correct nutrition before, during and after your workout. You don’t need sport drinks unless you’re working out very intensively but do dive into the fridge for a portion of proteins after your workout. What else can you eat?

Before exercising
Have a small, light meal one hour before exercising to ensure you’ve got the energy you need for an effective workout. Opt for a mix of carbohydrates (energy provider) and proteins (muscle recovery), for example a bowl of yoghurt with fresh fruit and a sprinkling of muesli, a chicken filet sandwich or a bowl of oatmeal. If you want a more substantial meal, you should eat at least three hours before your workout.

During exercise
There are often water bottles all over the place at the gym. But it’s actually more important to drink enough water before your workout, ideally two to three large glasses. It’s sufficient to drink half a glass of water during your workout. Sport drinks aren’t necessary at all unless you’re working out very intensively or practicing endurance sports. This is because sport drinks contain mostly sugar, which isn’t conducive to weight loss.

After exercising
Drink another two large glasses of water after your workout and then dive into the fridge for a portion of proteins, because you need them for recovery and muscle-building. It doesn’t have to be a protein shake, as there are plenty of other foods that contain large amounts of protein. Examples include chicken, meat, dairy, eggs, vegetables, legumes and nuts.

How financially fit are you?
Besides a healthy life, you want a healthy pension. By staying aware of the pension market and react to it in a flexible way, we keep your pension in top condition. Do you already have a pension scheme with BeFrank? Then you can see how your pension is doing on your Personal Pension page. Here you will also find the most important updates. Do you not have a pension scheme with BeFrank yet? Ask your employer about the possibilities.