The golden rule is to eat 2 hours before training. So the body will have enough fuel for work, and digestion processes will not distract from exercise. However, what to do if it was not possible to eat a full meal in advance? You can train on an empty stomach only in one case: if it is morning yoga or cardio, and you do not feel weak or dizzy during classes
The golden rule says that you need to eat 2 hours before training . So the body will have enough fuel for work, and digestion processes will not distract from exercise. However, what to do if it was not possible to eat a full meal in advance? You can train on an empty stomach only in one case: if it is morning yoga or cardio, and you do not feel weak or dizzy during sports . In all other cases, it is recommended to eat before physical activity , even if there is only half an hour to spare - only then should the snack be correct.
First, the amount of food should be small. The optimal portion is a glass or a fistful. Otherwise, food will occupy most of the stomach, which can cause unpleasant sensations during training - heaviness, heartburn, nausea.
Secondly, a quick snack should be light - both for digestion and in terms of calories. No meatballs and sandwiches, cereals, smoothies, diet soups, fruits and berries are best. A portion of food for 250-300 kcal is what is needed before playing sports .
The third important rule - do not forget about the balance of proteins, fats and carbohydrates. Before active training, the body needs energy products, i.e. carbohydrates, most of all. After all, the basis of the snack can be cereal (quinoa or buckwheat), fiber-rich fruits and vegetables (avocado, leafy greens, apple, mango) and even a piece of dark chocolate with nuts. The body will also need protein during physical activity , but an excess of proteins can cause drowsiness, since it is enough to add just a couple of spoons of natural yogurt, a little almond or peanut paste or seeds to a portion of carbohydrates. But the variety of fats before training is useless: they slow down digestion and increase the calorie content of food, since it is not necessary to add them specifically - those already contained in nuts and avocados will suffice.
The last rule of an express snack before sports is a powerful vitamin and mineral composition. These substances are actively used during physical activity , so it is important to take care of their reserves. Superfoods, spices and fresh fruits and vegetables will help here. Peruvian maca, for example, can tone you up no worse than caffeine, coconut milk contains substances that speed up metabolism, and berries and fruits in porridge or smoothies are an optimal source of antioxidants.