Practice physical activities is essential for a healthy life. And when it comes to food, pre and post workout, some care is important for ensuring a good performance during and after the exercises. The choice of right foods helps provide the body with the energy needed for the practice of the activities, which also help to replenish the energy dispensed during the workout, ensuring your body recovers quickly and healthy.
“A healthy, varied and personalized, that is, individual and specific for each person, is fundamental to the practice of physical activities. It is necessary for each person to seek a nutritionist, as each individual has their individualities and needs. The power needs to be focused on the routine of each one, respecting food preferences and also if there is the presence of some pathology,” says the nutritionist sport, Tatiana Carvalho.
In pre workout, according to the nutritionist, the feed is responsible for providing energy and allowing the body to carry out any exercise. Therefore, the ideal is to consume foods rich in carbohydrates. “The carbohydrate provides the contribution needed to provide the energy in pre-workout and during the workout, it promotes the increase of the performance and also prevents fatigue at the end of the year,” explains the nutritionist.
The ideal is to feed about an hour before your workout, and consume sources of complex carbohydrates, like whole grain bread, granola, sweet potato and fruits like orange and apple, that have a low glycemic index. That is, are the food digested and transformed into glucose more slowly, maintaining a stability in the production and release of energy for the body.
A little caffeine also stimulates the metabolism and helps to lose weight. According to studies, consuming 2 to 3 cups of coffee before a workout helps prevent muscle pain and stimulates the body to use more fat than carbohydrate as a source of energy.
After training, the body is starved of nutrients, vitamins and minerals. Therefore, it is indispensable to make a meal up to one hour after exercise, to replenish the sources of energy that have been spent. “Post-workout, the carbs reforms glycogen reserves. Meanwhile, the proteins help to recover muscle fibers, which are usually broken during the workout,” adds the nutritionist Tatiana.
Consume sources of protein and carbs high and moderate glycemic index, such as, for example, the papaya, the melon, the banana, the watermelon, and the cereal bars, which are absorbed more quickly by the body, will provide the nutrients and energy required for the recovery of the body and leave it ready for the next day. Oatmeal and fruit seeds are also good options for this time.
An important tip is to replace the sports drinks for low-fat milk, a source of quality protein and carbohydrates, in addition to being quickly absorbed by the body. In addition to restore amino acids and mineral salts lost in sweat, there are studies that indicate that the milk speeds up recovery and increases the time in which the person will arrive at the exhaust in the next training.
The canned tuna can also be replaced by sardine in the tin. In addition to the proteins essential to the recovery, the sardine has a lot more fats omega 3, which reduce inflammation and muscle pain.
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