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If you want to lead a healthy lifestyle that helps prevent disease, in addition to eating a healthy and balanced diet, nutritionists point out that it is essential to exercise. A little more and more 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 have a good rest and eliminate chronic stress.
This time we will focus on one of the four legs of this table: physical activity. Specifically on an issue that raises many doubts when putting on tracksuits and going out to train: which is better, to eat before or after exercise?
On this matter the team of the Mayo Clinic gives some ADVISOR to enhance the training. First they point out: “When and what you eat it can be important to define how you feel when you do sports, whether it’s by practicing informal exercises or training for a competition. ”
That said, what is best if you do sports in the morning ?, breakfast or better wait until later? According to the institution, the ideal is to finish breakfast at least an hour before of training. “Studies suggest that eating carbs in the form of food or drink before exercise can improve training performance and could allow you to train for longer or at a higher intensity. If you don’t eat, you may feel lazy or dizzy doing the exercise, ”they point out.
However, if you do not have so much time in the morning and you have the idea to exercise within an hour after breakfast, the recommendation is to do a light breakfast. “Focus on carbs for maximum energy.” On the issue of fasting, Paloma Quintana, dietitian-nutritionist, food technologist and master’s degree in Human Nutrition, told this newspaper that as long as it is done carefully, without making a huge effort and if it has been eaten the night before there need be no problems.
“Sometimes the benefit of fasting exercise is simply that you exercise. Countless people run fasting not to seek maximum fat loss, but to to save time and because finding another time in the day makes it complicated for them. That’s why I would recommend it not so much because it’s wonderful, but because people lose their fear and don’t think it’s going to make them dizzy and move, ”the nutrition expert pointed out.
Late in the day, after making large meals, the recommendation is to wait the least less three or four hours before to exercise, because if you do not wait long enough there may be indigestion, cramps or nausea. In the case of making small meals or taking a snack, it is best to take them from one to three hours before of the activity. “Eating before exercise can make you feel lazy. Eating too little may not give you the energy you need to keep feeling strong during training,” they point out from the Mayo Clinic.
And, what about these little ones appetizers just before doing sports? According to the clinic team, most people tolerate taking well small appetizers just before and during exercise. But every person is a world. It will also depend on the intensity and duration of the activity. The key to taking them or not will depend on how you feel about each one.
“Do what works best for you appetizers that you eat shortly before exercise do not provide additional energy if training lasts less than 60 minutes“But they can help prevent hunger pangs.” If your workout lasts more than 60 minutes, there may be benefits to including high-carb foods or drinks during your workout. ” Some ideas from snack healthy: a banana, an apple or other fresh fruit.
eat afterwards
Once the exercise is over, either go skating or take a class body combat, For muscles to recover and replenish glycogen stores (which are carbohydrates stored by the body in the liver and muscles), the recommendation from the Mayo Clinic is to eat foods that contain carbohydrates and proteins within the two hours later in the session, if possible. Here are some good options: a yogurt and a fruit or turkey in wholemeal bread with vegetables.
However, these recommendations on what to eat and how often may vary depending on the duration and intensity of the exercise. That is, it will take more energy to run a marathon than to walk a few miles. Also, when it comes to eating and exercising, every person is different. “So pay attention to how you feel during your workout and to your overall performance. Let your experience guide you to know which pre- and post-exercise eating habits are most convenient for you. ”
Finally, we must not lose sight of the importance of drink water before, during and after of exercise to help prevent dehydration.