Summer is coming and many people decide to train really hard to achieve the goal of losing weight and getting fit. Some want immediate results and seek strict diets that can affect their health. It must be taken into account that feeding It is basic to achieve the best goals when doing any sport.
It is important to know what are the appropriate foods for before and after exercise, as well as the time it is performed, the type of activity, such as flexibility, resistance or aerobic, and the ultimate goal of our training.
Anunziata Morris, nutritionist and scientific adviser to the Gatorade Sports Science Institute (GSSI), recommends taking these time intervals into account when consuming pre-workout meals:
If it is 2-3 hours before:
Eat a complete and balanced meal that contains complex carbohydrates, lean protein, and good fats.
90 min before:
Food high in carbohydrates, moderate amount of protein and good fats; they can be solid foods for the most part.
60 min before:
Food high in carbohydrates, very small amount of protein and good fats, solid foods according to tolerance level, semi-solids or liquids.
30 min before:
Food high in carbohydrates, without protein or fat, solid foods according to tolerance, preferably semi-solid or liquid.
Likewise, it recommends us to avoid spicy foods or foods that are very high in fiber and fat. Consuming the right foods before training has various benefits, such as improved performance, to maintain quality and intensity for longer, increased energy reserves, hydration and a reduced feeling of hunger during exercise.
What to eat after training?
There are foods that are ideal to consume after training such as Greek yogurt with fruit, sandwich with chicken / turkey ham / tuna and vegetables or nut butter, omelette or hard-boiled eggs, protein shake, rice crackers or toast with cottage cheese, fruit or quinoa bowl with vegetables and nuts, etc. All of them foods that are high in protein.
As you start to change your eating habits, you will notice an improvement in your physical performance in sport. This will motivate you to maintain a healthy lifestyle.
It may interest you:
Can probiotics help prevent allergies?
Mistakes People Make When Trying to Lose Weight
Strengthen your intestinal microbiota to improve your immune system
