For sports enthusiasts or those new to a fitness routine, diet remains unknown: what to eat before exercising and what to eat after training?
WHAT TO EAT BEFORE WORKOUT
It depends on tons on our schedules and our habits. That is, some people got to eat breakfast for energy and not feel hungry within the morning, et al. aren’t hungry until 10 or 11 a.m. within the morning.
Although there has been tons of talk in recent years about training on an empty stomach because it seems to assist burn more fat, having the ability to try to do so is up to every person.
However, the most thing is to respect the sufficient digestion time between the meal and therefore the training, which can depend upon the sort of breakfast, if it’s light, 30 min to an hour are going to be enough, while if it’s a breakfast complete, 90 to 120 min is going to be necessary.
Examples of pre-sport meals:
- A fruit or a couple of edible fruit
- Bowl of whole grains without sugar (oatmeal style) with fruit, pumpkin or sunflower seeds and yogurt, milk, or vegetable drink
- Wholemeal bread with omelet, tomatoes, and arugula and occasional.
WHAT TO EAT AFTER WORKOUT
Within a half-hour, the famous “anabolic window” occurs, during which the body is more likely to receive the nutrients it must recoup the expense you only made. this is often why it’s recommended to drink water to recover the hydration lost during sweating and a bit of fruit to recover electrolytes and essential sugars and recover easily.
Which doesn’t mean that each one sugar is good. an enormous mistake we frequently make has a beer or a bit of pastry or pastry at the top. It’s neither the sugar nor the nutrients that our bodies need, apart from the very fact that alcohol can dehydrate us.
If our sports practice has required a big loss of muscle mass (for example, in weight training or Crossfit circuits), it’s also recommended to require easily digestible proteins so that the amino acids can help prevent fatigue and injury. and build muscle.
If our training has been long, like long-distance running, it’s also advisable to recover our glycogen stores with hydrate or cereals. additionally, it’s been scientifically proven that the mixture of amino acids + carbohydrates within the same meal promotes the synthesis of this glycogen which we should always search for a ratio of 1: 4 (1 part protein to 4 parts carbohydrate).
Either way, we’ve to require under consideration that we’ve to eat the snack slowly and chewing well (a significant part of our blood remains within the muscles, and not within the gastrointestinal system, and that we might feel wrong).
Examples of post-sport meals:
- A salad with 3 strawberries and half a mango
- A fruit and vegetable milkshake
- A banana + few dried fruits
- A sandwich of wholemeal bread with avocado and boiled egg
- A fruit milkshake + vegetable protein from rice, peas, or seeds