It must be remembered that food before and after training is of vital importance to supply the nutrients our body needs. Food will always be of quality, balanced and with enough calories. For this, we will analyze why it is of vital importance Know nutrition before and after training.
The food will depend on when the training or weekly physical activity is carried out. There are those who bet on him intermittent fasting before exercising in the morning. It also bets on breakfast. But if the exercise is practiced in the afternoon, it will be necessary to design what to eat during the day and what to drink after training.
What can you eat before a workout?
For intense exercise, a series of recommendations must be taken into account and what to take before training. It is necessary to consider and mentalize that the food should not be copious and therefore it will be easy to digest.
It will be vitally important to create a calorie table to have enough energy during the day and not run out of strength. But neither will we eat impulsively and without control, since the calories that are not spent can be stored as fat. In addition, there is the risk of have heavy digestion and feeling bloated while playing sports.
What nutrients do we need?
Proteins are important to maintain a healthy body. The carbohydrates They are also just as essential to provide fuel to the body, but you have to be careful about how to take them and which ones.
Carbohydrates can be fast-absorbing and slow-absorbing. Both types can be taken about three hours before training, but slow absorption carbohydrates cannot be taken half an hour after training, since they have not yet been assimilated. If you need to take fast calories, fast-absorbing carbohydrates can be taken.
An example can be fruits such as bananas or dehydrated fruits, dates, yogurt, cereals or whole wheat toast, where some jam or honey is added. Eggs are rich in nutrients and protein, and they are very well accepted. Foods high in fat are acceptable, but always in the right amount and as long as they are high in saturated fat. No pastries, sugar or fried.
Can you take stimulants? They can be taken, but without excesses. The most natural stimulant is the coffee, coming to allow yourself between 100 and 200 mg of caffeine. Energy drinks and sports supplements can be taken, but without excess and being careful with sugars.
What can you eat after a workout?
At the end of the training it is also the beginning of be hungry to replenish. During the exercise, energy is spent and reserves are even consumed. Also fluids and electrolytes are lost through sweat and it is vitally important to take nutrients to replenish.
Proteins It is one of the most important nutrients. They are substances that help repair muscle tissue damaged during training. Some people take a protein supplement after a good bodybuilding session, but foods with natural proteins are also relevant. You can have it 0,5 grams of protein per kilogram of body weight.
Proteins along with carbohydrates They are of vital importance and above all, taking them together. They recharge energy and replenish glycogen stores and can be taken at 30 minutes of finishing any sport. It is recommended to take up to 1,5 grams of carbohydrates per kilogram of body weight.
What about fats? Fats are good and healthy when they are taken in a proportionate way and when they come from a natural origin. It is not advisable to eat foods rich in refined oils, even if they are of vegetable origin, since many are not healthy. The best are the olive oil, coconut oil and avocado oil.
Some of the examples of high protein foods with eggs, chicken and oily fish, such as salmon and tuna. Fresh cheese and yogurt are also essential and very rich in calcium.
Legumes they are rich in slowly assimilated carbohydrates and can be taken throughout the day before training, it is not advisable to take them at night. The nuts and seeds they are essential in any diet, they are rich in calories and oils, so it is advisable to take small portions.
replenish fluids after training is essential. You have to drink a lot of water and replenish in liquids rich in minerals. It must be taken into account that if you take protein, you must compensate it with a lot of water, since these substances can damage the kidneys.
The type of diet before and after training will be assessed depending on the circumstances and the time of day. It is important to aim when training for know what types of food are needed and they are vitally important. When in doubt, a nutrition specialist can assess these aspects.