How To Eat Before And After Training

In the morning, you barely have time to get a little exercise on the treadmill, wash, and get dressed. There is not even a minute left to have a snack on the go while you are going to work. But you don't worry too much: in order to lose weight, you want to get the maximum effect from the recently burned calories. Why "lose" the obtained result by eating breakfast?

 

In the morning, you barely have time to get a little exercise on the treadmill, wash, and get dressed. There is not even a minute left to have a snack on the go while you are going to work. But you don't worry too much: in order to lose weight, you want to get the maximum effect from the recently burned calories. Why "lose" the obtained result by eating breakfast?

In fact, poor nutrition can reduce the effectiveness of exercise. If you skip any meals, you may feel sluggish during your workout or, even more likely, overeat when you finally get around to fueling up.

Eating before training is also not the best idea. The body cannot digest heavy food in a situation of physical activity. How and when should you eat?

A balanced diet

A balanced diet is very important for health. But it is even more important if you regularly do sports. Rigid diets that exclude the consumption of certain foods or fats do not provide the body with the fuel it needs to work. A person needs carbohydrates as a source of energy, proteins to build muscle mass, and a small amount of fats to increase endurance.

Choose foods rich in carbohydrates such as spaghetti, brown rice, fruit or vegetables before your workout. You can also add a small amount of proteins. For example, two slices of cheese with whole grain crackers or a hard-boiled egg with a small orange. Remember that foods with a high fat content are difficult to digest and can cause discomfort during training.

Choose a time

If you don't want a full stomach to prevent you from breathing, eat a light snack about an hour before class. Keep some healthy and easy-to-prepare foods on hand so you can eat even if you're short on time.

Avoid candy bars

Most of them are not much better than regular candy. Look for bars that are low in fat and sugar and contain at least 4-5 grams of protein and 25 grams of carbohydrates.

Determine the quantity

A light snack can be enough for a 30-minute walk or aerobics. If you have a more intense or long training, snack more thoroughly.

Do not allow dehydration of the body

Drink at least a glass of water before and after your workout, and take a few sips every 15 minutes during your workout. If your doctor has advised you to limit your fluid intake, make the appropriate adjustments.

Restore your strength

During training, you use glycogen stores stored in your muscles. In order to recover, as well as to increase muscle mass, these reserves must be replenished, preferably through the intake of carbohydrates and proteins.

Try to eat within one to two hours after your workout. Here are some dishes with a good balance of carbohydrates and proteins:

· Whole grain tortilla with black beans and low-fat cheese

· A plate of oatmeal, a glass of skim milk and a banana

· A plate of bean soup

· Whole wheat tortilla with pieces of turkey, lettuce and tomato.