Eating before the evening workout?

Most of us are familiar with this: finishing work in the late afternoon and off to an evening workout. Whether in the gym, out in nature in running shoes, on the bike or whatever. Lunch is a long time ago and you probably don't have enough energy reserves for more intensive or longer sessions. So what to do ...?

The first piece of advice would be to avoid it in the first place! Before endurance training, you should eat a light and nutritious meal to provide your body with the energy it needs. There are several ways to prepare for training quickly and efficiently. We recommend eating something easily digestible but nutritious 1 to 2 hours before the start of training so that the body absorbs enough energy to complete the training well without feeling tired!

Wholemeal sandwiches, muesli or a plate of pasta, for example, are ideal for this. Energy bars with a balanced ratio of carbohydrates, fats and proteins, as well as minerals and fiber, are also very good for satisfying hunger and providing energy before exercise. However, you should test in advance how well you tolerate them. Make sure you choose products that do not contain too much added simple sugar (e.g. glucose, fructose, sucrose). It is important that the meal releases energy quickly and in the medium term. Snacks with a lot of simple sugars, such as classic bars from the sweets shelf, provide energy very quickly, but also cause your blood sugar level to rise suddenly and then drop again (high insulin release). The result: rapid onset of tiredness and exhaustion if you don't replenish your energy (simple sugars) quickly (20-30 minutes). A certain percentage of quickly available energy from simple sugars is ok. However, other long-chain or slower-absorbing carbohydrates (such as starch, maltodextrin, isomaltulose) should also be included.

I want to lose weight, should I go to the gym sober?

Fasting training requires a functioning and trained fat metabolism. Athletes who have already created a basis through basic training can certainly further optimize their fat metabolism here. However, these units should not be intensive or too long, as otherwise the body will resort to proteins and will not even stop at our antibodies. For everyone else, it is much more important to pay attention to the energy balance throughout the day and blood sugar. In other words, we need to consume fewer calories than we burn during the day and our blood sugar levels should remain as constant as possible throughout the day.

A small note at this point about our energy stores. We can store a maximum of 1,600kcal of glycogen (converted carbohydrates in muscles and liver). Without special carbo-loading, we are usually closer to 1,200kcal. If you now consider that we can burn 800-1,200kcal per hour very quickly during sport, it becomes clear how important fat metabolism is in endurance sport.

Which Squeezy products can be used before training?

The Squeezy Energy Bars are ideal as a snack at medium to short intervals before training. Oat flakes, rice crisps and fruit with multi-level carbohydrate sources make our bars - with or without a caffeine booster - a complete and super-tasty source of energy in all phases of training. So before, during and after exercise! A very good solution for evening training and also delicious. But our Energy Fruitgums can also be used for quick and easy energy intake before training.

Wenn das Abnehmen und eine negative Energiebilanz ein Ziel des Trainings sind, ist auch unser Mahlzeitenersatz Squeezy Athletic eine sehr wirkungsvolle Methode um einzelne Mahlzeiten zu ersetzen und wertvolle Kohlenhydrate mit einem niedrigen glykämischen Index (<20) und hochwertige Proteine sowie Ballaststoffe zu sich zu nehmen. Das Produkt wurde gezielt entwickelt um Sportlern das Training zu ermöglichen, eine negative Energiebilanz aufzubauen und sich trotzdem mit ausreichend Energie und allen für den Körper notwendigen Grundstoffen zu versorgen.