Both for those who want to lose weight and for those who want to gain muscle it is essential to choose foods well before and after training. Do you know what to eat when you train?
Then check out the tips and suggestions and get in shape!
Before the training
According to the nutritionist, to have energy when training, we need an amount of carbohydrate in the body. This will delay fatigue and prevent loss of muscle mass.
But be careful: avoid refined foods, rich in sugars and also those rich in fat. They can cause gastric discomfort and nausea. Instead, try to consume low glycemic index carbohydrates about 1 hour before physical activity, such as: dried apricots, apples, pears, whole grain breads, yogurts.
It is common to hear people asking if it is necessary to eat during exercise. And yes, during some long-term activities, to replenish your energies during training, you can eat some food. But not just a little thing. What to eat: cereal bar, fruit (like apple, banana).
And another very important factor when working out: hydration. Since the body is constantly losing water and minerals during sweating, it can lead to dehydration and electrolyte loss. So, drink plenty of water.
After the training
After training, we need to eat foods that help the body recover. This is because this is the time when the body needs to replenish its energy stores and repair the muscles. The ideal is to eat protein associated with a complex carbohydrate in the first 30 minutes after exercise, which is when the muscle fibers begin to regenerate . Then, opt for: chicken fillet, brown rice and salad or white cheese with brown bread; milk whipped with fruit or cereal bars.