Many people believe that it is not essential to eat something before a workout and you may be wrong. Eating before a workout is synonymous with ingesting that small contribution extra that helps you to be able to do your exercises much better.
The ideal would be to maintain a base of proteins, carbohydrates and some fat in your body before practicing vigorous exercise. At least have ingested it between half and an hour before you start doing it. In this way, your body will have a source of nutrients that it will need. as fuel and that will show during practice , because you will be much more active.
Fasting exercise
There are many people who follow the ritual of not eating anything first thing in the morning and doing sports. His theory is based that, since it does not contain any base where to shoot during the exercise, the metabolism will make use of the fat reserve that your body contains.
Much further from reality, if the opposite is true, specialists do not recommend doing this type of practice at all. It is important to them yes or yes always eat some type of food so that the body can have all those energy demands it needs.
Nor is it to go with a full stomach because if not your bloodstream will be solely and exclusively focused on your digestion. Also if it is a high intensity training you may have abdominal pain, dizziness or mobility problems with your legs.
If your body cannot tolerate something solid first thing in the morning, at least try to consume something liquid that will give you some energy.
Eat well and you will be on another level
If you have little time to eat right before your workout, it is advisable that it be just 30 minutes before exercise.
You have to eat low glycemic index foods since they provide less sugar to circulate in the blood and more energy. In this way these hydrates are released more slowly and gives the ability to have enough during all exercise.
If the glycemic index is high, simple carbohydrates, andThese will provide the body with quick energy in one go, making the body may have a very rapid drop in glucose (decrease in blood sugar). Among these symptoms will be noticed with some dizziness, vomiting and a decrease in strength rapidly, causing a general malaise and not allowing the exercise to be done properly.
For this it is important that, if it is not just one of the carbohydrates, at least combine the two. An example could be a bowl of oatmeal with fruit, or a mixture of nuts and some type of healthy oil such as coconut. Milk and derivatives, meat and eggs also fall within this type of food.
Proteins are important too. This nutrient helps to better assimilate carbohydrates and to metabolize fats much better. If the amount of protein is greater than that of carbohydrates, your body will generate an energy deficit and that is equivalent to having to look for fat in your body to obtain it. That equates to losing body fat.
The essential elements before going to train
Oatmeal: it is a cereal rich in carbohydrates low glycemic index, protein and fiber. This food has high b-glucan indexes that helps lower cholesterol levels, and if that were not more, stabilizes blood sugar levels.
Banana: this fruit is preferred by athletes. It is rich in carbohydrates, vitamin B6, magnesium, potassium, and fiber. Thanks to potassium, you help a better fluid balance in your body, relax your muscles and that helps you avoid tedious cramps.
Rice: another great source of carbohydrates and without containing any fat. It is good to supplement it with some type of protein such as chicken and turkey meat.
Folder: great component of fast-absorbing carbohydrates. It is ideal to take it alone or with tomato sauce or a drizzle of olive oil.
Nuts: They have a great energy contribution (up to 600 kcal per 100 grams) are very good since provide fiber, protein, healthy fats and carbohydrates That is why they are so beneficial, but you have to be careful about the amount that is ingested for its calories.
Coffee: It can be a good complement to boost effort during training. It is advisable to take about 3 mg of caffeine per kilo of body weight, more caffeine is equivalent to suffering from nervousness, restlessness, headaches ... that is, to an ineffective training. To give you an idea, a cup of coffee contains about 40 mg of caffeine.
Eggs: this food is good for cardiovascular health. They have a great protein intake and they are perfect to have for breakfast.
Yogurt: this food is rich in protein and calcium. It is also a great ally in maintaining your intestinal flora and its combination with foods such as oats or some fruit will help make them the best supplements to obtain the right energy you need.