After three months locked up at home without being able to go out, many people are wanting to exercise and have taken advantage of the summer to get back in shape. Remember, however, that you must be careful if you want to regain what you have lost in order to avoid injury. Although sport is essential to feel better physically and mentally, we must also bear in mind that if what we want is to change our physical appearance (losing weight is usually the maximum), food occupies 70% of the equation.
Not only that, it is also important to know what should we eat before, between and after each exercise to find ourselves at our optimum point. Are you one of those who goes on an empty stomach to train or do you prefer to bring a little energy to your body to make it work better? Do not worry, because we are going to give you the keys about what is more appropriate to take depending on the moment you are in.
According to the American College of Sports Medicine, adequate food and fluids should be consumed before, during, and after a workout to maintain blood glucose concentration during training and maximize performance. This also helps in recovery time. This is why athletes drink plenty of fluids before, after, and during exercise to maintain adequate levels in the body.
Proteins help repair and grow muscles, making them essential
Well, once this is clear, the moments before training arrive. What will you drink? If you are one of those who cannot put anything to your mouth, we must warn you that you are acting badly, because we have already explained that it is good be properly fed and hydrated to maximize performance. Playing sports on an empty stomach is like driving a car that does not have gasoline, so here are our recommendations:
- Hydrate bien
- Eat healthy carbohydrates (whole grains, toast with skim milk, a fat-free yogurt with an apple or a banana …)
- Do not eat saturated fats, as they slow down digestion and this can affect training.
While you train
Of course, you’re unlikely to eat a four-cheese pizza while you’re crossfitting, but regardless of whether you’re a professional athlete or working out for fun, it is essential that you stay hydrated during the process.
Adequate food and fluids should be consumed to maintain blood glucose concentration and maximize performance
If it will be quite a long workout If you can consider having a yogurt, banana or raisins during breaks, reports ‘Times of India’.
The class is over, but your body is still assimilating the exercise to which it has been subjected and, therefore, it is important that you keep it well nourished in the same way so that it recovers the much-needed energy. To do this, again:
- Keep hydrating yourself, which continues to be just as important. You can have a juice or a smoothie.
- Carbohydrates: Carbohydrates are the primary fuel for your muscles when you exercise. If you store them, you will promote recovery.
- Proteins: They also help in the repair and growth of muscles, so they are essential.
These are general guidelines, remember that they can vary depending on the exercise you do (and their intensity) as well as your digestive system, try them and talk to your nutritionist if necessary to make your training much more effective.