Related news
If you want to lead a healthy lifestyle that will help prevent disease, nutritionists point out that in addition to eating a healthy and balanced diet, essential to exercise. Something that is becoming increasingly urgent in Spain, where obesity and overweight are progressing at a good pace. There are also experts who go a step further and add to this equation the need to rest well and eliminate chronic stress.
This time, we’ll focus on one of the four legs of this table: physical activity. Specifically about a problem that raises many doubts when putting on the tracksuit and exercising: what is better, eat before or after exercise?
On this matter, the Mayo Clinic team provides advice to improve training. In the first place, they point to: “When and what do you eat it can be important to determine how you feel when you play sports, be it practicing casual exercise or training for a competition. “
That said, what’s best if you’re exercising in the morning, eating breakfast, or better waiting until later? According to the aforementioned setting, it is ideal to finish breakfast at least an hour before of training. “Studies suggest that eating carbohydrates in the form of meals or drinks before exercise can improve exercise performance and allow you to exercise for longer or at a higher intensity. Not eating can make you feel lazy or dizzy during exercise. exercising. “, they point out.
On the other hand, if you don’t have that much time in the morning and you feel like exercising within an hour after breakfast, the recommendation is to a light breakfast“Focus on carbohydrates for maximum energy.” On the issue of exercising on an empty stomach, Paloma Quintana, dietitian-nutritionist, food technologist and master of Human Nutrition, explained to this paper that as long as it is done carefully, without too much effort and if you have eaten the night before there don’t have to be any problems.
“Sometimes the benefit of exercising on an empty stomach is simply that you exercise. Many people run on an empty stomach not for maximum fat loss, but save time and because it is difficult for them to look for another time of the day. That’s why I wouldn’t recommend it so much because it’s great, but so that people lose their anxiety and don’t think they are getting dizzy and moving, ”said the nutritionist.
Later in the day, after eating large meals, the recommendation is to wait at least less three or four hours before due to exercise, as indigestion, cramps or nausea can result if you do not wait long enough. If you eat small meals or take snacks, it is best to take these one to three hours before of the activity. “Eating before you exercise can make you feel lazy. Eating too little may not give you the energy you need to keep feeling strong during your workout,” they say of the Mayo Clinic.
And what about that little one snacks just before you exercise? Most people tolerate wellness, according to the clinic team little ones snacks just before and during exercise. But every person is a world. It also depends on the intensity and duration of the activity. The key to taking them or not depends on how you are feeling.
“Do what works best for you. snacks that you eat shortly before exercise does not provide extra energy when you exercise takes less than 60 minutesBut they can help prevent hunger pangs. “If the workout lasts longer than 60 minutes, it may be beneficial to include carbohydrate-rich foods or drinks during the workout.” Some ideas from snack healthy: a banana, an apple or other fresh fruit.
Eat afterwards
When the exercise is over, go ice skating or take a lesson body fightto help muscles recover and to replenish glycogen stores (which are the carbohydrates that are stored by the body in the liver and muscles), the Mayo Clinic’s recommendation is to eat foods that carbohydrates and proteinss within the two hours later to the session, if possible. Here are some good options: a yogurt and fruit or turkey on whole grain bread with vegetables.
However, these recommendations about what to eat and how often can vary depending on your diet duration and intensity of the exerciseThat is, it takes more energy to run a marathon than it does to run a few miles. Everyone is also different when it comes to eating and exercising. “So pay attention how do you feel during your workout and your overall performance. Let your experience guide you by knowing which pre- and post-exercise eating habits are best for you. “
Finally, lose the importance of drink water before, during and after exercise to help prevent dehydration.