Content of the Article
The answer: That eating before you exercise depends on what kind of training you are going to do. If you do strength training (such as weight training or circuit training, for example) you must contain carbohydrates to nourish the muscles throughout the exercise and protein to assist the muscles to recover after the exercise.
Some of the options for eating forty-five to sixty minutes already before strength training may be:
- An energy bar (always look for a food that contains between twenty and twenty-five grams of carbohydrates and ten to eighteen grams of protein at all times)
- A smoothie made with fruit and milk, youghourt and berries
- One hard-boiled egg
- An apple
- Half a turkey sandwich.
If you are going to do a cardio workout, such as for example running or training on the elliptical bike for less than an hour, you don't need to eat anything before exercising. Meals must be rich in carbohydrates, such as whole grains, legumes and fruit, you can rely on your muscle glycogen (energy). If you exercise in the morning and try to lose weight, specialists advise you to eat breakfast after training and not before. A cardio session lets you burn fat.
If the cardio session lasts more than an hour, eat a high carbohydrate, at least forty-five minutes before you start training. The should be between one hundred to two hundred calories, if they have more calories they are more difficult to digest. Certain simple to digest can be for example:
- A banana
- A yogurt
- An energy bar
- A cereal bar
- A ration of oatmeal.
Foods high in protein, fat or fiber take longer to empty the stomach and are susceptible to digestible discomfort, as you are training.
Article-training is also essential. After a cardio session, eat a high carbohydrate meal if the next meal is more than an hour away. Carbohydrates restore the glycogen that muscles lose during training.
After strength training, you will need carbohydrates and between ten and twenty grams of protein to assist in the repair and recovery of muscle tissue. They work well for example: protein shakes (made with milk or water), energy bars, 3/4 of a cup of Greek yogurt and fruit, even a sandwich with lean proteins.
Of course, it is essential to stay hydrated even before, during and after training. It is essential to drink water. Water is an adequate drink for training sessions of less than an hour, but if you do a longer training session it is convenient to hydrate yourself with unique drinks for athletes that restore water and electrolytes (sodium, potassium, chloride) lost through sweat. Try to drink between 150ml to 350ml of liquid every fifteen to twenty minutes.