What to eat before and after workout
We all know about the importance of exercise, but are often faced with the question about what to eat before and after workout, and how long to wait after eating before you go to the gym? Does it matter? Yes, indeed, as the food is largely “responsible” for how effective your workout! Diet and exercise go hand in hand, and if you know that it is advisable to eat 5 times a day, moderate portions, you also need to know how much and what is before getting into the gym, so you can derive maximum benefit from your workout. Exercise on a full stomach will make you sluggish, and malnutrition will not give you enough power to complete
the workout. The same applies to food and after sports activities. So what kind of food you should choose as your main diet before training and after?
The foods that you eat before exercising, as well as their volume, give us a lot of questions. If you consume a lot of food just before going to the gym, you may experience nausea, feel sluggish or, ultimately, even muscle spasms. This is because your body needs energy to digest food, therefore, increases the blood flow to the digestive system, leaving less energy for the muscles. Exercise on an empty stomach is also not good. They can cause lowering of blood sugar, making you feel weak and dizzy. You just need some energy in the form of healthy food is the right fuel. L egka food before a workout will increase your capacity to burning fat.
Food before training
If you eat a meal rich in protein, fiber and fat food, wait about four hours before engaging. If you eat snacks, you have about two hours to produce the received energy. Your body prefers to use carbohydrates as fuel, so your General meal before training should include a lot of carbohydrates from wholegrain bread, wholegrain pasta, fruits, vegetables and organic energy drinks (of course, not all at once). You can also choose low-fat yogurt or granola, if you have at least 3 hours before training. You don’t need to avoid protein and fat, however they are not recommended if you will be doing in an hour or two. If you feel hungry, when it came time for exercise, try to eat fruit, drink organic sports drink or some fruit juice. Meats, doughnuts, fries, chips, cookies and candy should definitely leave Your diet. Also avoid before exercise foods high in fiber, such as beans, lentils, bran, as they can cause gas or cramps.
If you prefer a morning workout, it is better to get up early enough to get Breakfast before exercise. If you do not have time, then you should try to eat or drink something easily digestible about 20-30 minutes before the event, or choose liquid foods as it is easier to digest.
Nutrition after workout
Nutrition after exercise is important to restore glycogen. Your muscles need the raw materials to recuperate after work. P riority of post-workout nutrition – hydrated with water or juice. Solid food should contain protein, complex carbohydrates and healthy fats as well. Studies have shown that eating 100-200 grams of carbohydrate within two hours after exercise is important for the production of glycogen. However, the combination of proteins with carbohydrates within two hours after exercise give almost twice as much insulin, which leads to greater elaboration of glycogen. Proteins also provide the body with amino acids necessary for rebuilding muscle tissue that is damaged during intense, prolonged exercise.
The optimum ratio of carbohydrates to protein is 4:1 (four grams of carbohydrates for every gram of protein). Most amount of protein slows rehydration and production of glycogen. A light snack 2 hours after the workout is great. Meatless sandwich on the basis of wholemeal bread – what you need. You can also eat the egg, a simple salad, drink fruit drink.
Don’t forget about water
Hydration is as important for your health as food: when you exercise, your body is experiencing dehydration due to increased generation of sweat. Drink a glass of water an hour before training and again after training. You can also drink some water during the workout if you feel a strong thirst; the water, by the way, helps to burn more calories.
Choose what’s best for you
To the food the body has different needs, and although there are General rules, you are the only person who knows best your body. Some people can never train on an empty stomach, but there are those who are not able to do a single exercise, if you eat anything before your workout, even if it is a light meal. Try different options and see what works best for you. Be careful not to overeat or not to bother myself with fasting, and don’t forget to maintain the proper amount of healthy food throughout the day. In addition, if you have some “features” of the body, such as diabetes or low/high blood pressure, you have to seek the advice of a specialist.
For registration of the articles used the work of Svetlana Tarasova “sumo Wrestler”