Few days ago, we showed you some exercises to tone your legs and talked of muscle pain due to sports. Today we continue with the deepening dedicated to fitness talking about what to eat before and after training.
Every sport requires a type of workout that requires a power supply determines to have an adequate source of energy, and you must also consider the time of digestion and assimilation of nutrients over time when you train. To stay on the generic, in this post we give guidance on what to eat before and after a workout at the gym.
Daily diet and nutrition before and after workout
Those who like to keep fit with constant physical activity know as well as the power supply is critical to have a good athletic performance and achieve the desired results. For this, the attention to food must be daily and not limited in relation to the gym.
The body should always be able to count on reserves of energy from functional macronutrients – proteins, fatty acids, omega-6 and omega-3 – resulting from a constant balanced and complete diet including white meat, blue fish, legumes, cereals, olive oil. Drink at least 2 liters of water a day, in addition, it ensures both the hydration of the body is the ability to sustain the effort required from training.
The meal before the gym should be consumed about three hours before training and be easy to digest, light and with a low glycemic index to determine a low and gradual rise in blood sugar.
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Simple and complex carbohydrates are preferred for example, to fruit and meat because they provide the gradual release of sugar in the blood avoiding blood sugar spikes due to fatigue or tiredness.
After training need to rebalance the substances excreted from the body in the gym – proteins and carbohydrates – but it is good to wait 30 to 60 minutes before eating. In this way, it takes advantage of the increase in insulin post-training that facilitates the entry of proteins and carbohydrates in the tissues by facilitating the recovery of energy supplies and recovery.