It is not true that fasting helps to maintain balance, and it is not true that eating before physical activity means feeling heavy. When exercising, be it the gym, swimming or tennis, you need to follow the correct diet.
What to eat before your workout?
Experts, nutritionists and sports medicine specialists recommend light meals that are high in carbohydrates and low in fat.
If you decide to go to the gym during your lunch break, fruits like banana, low-fat yogurt, steamed breadcrumbs, or low-calorie cookies are easy to carry around. If, on the other hand, you are fortunate enough to have a snack at home, you can substitute crackers and fruit with a small serving of plain rice or boiled potatoes. However, it is advisable to eat at least an hour and a half before avoiding heavy food and drinking coffee.
Although it is advisable to consume carbohydrates before going to the gym, it is recommended to take protein afterwards to increase the basal metabolic rate. The ideal would be to be able to eat based on the workouts you are going to do in the gym, or depending on how many calories you are going to burn.
As we said, it is useless to follow long periods of fasting. It’s important to always eat seasonal fruits and vegetables, essential fatty acids, olive oil, and simple carbohydrates. Fats aren’t listed, so if you’re heading to the gym, put aside cheeses, desserts, and fried foods. Another basic rule before going to the gym is to drink a lot. A lot of fluid is lost during exercise, and proper fluid replenishment is essential when exercising.
Diet & Fitness
It’s true that the suit test always scares us a little. Starting a diet when you’re not eating anything in conjunction with exercise is not the best way to keep fit. In fact, a risk that is often taken is to eat the wrong foods and, above all, to combine them incorrectly with sports. When and what to eat before a sports session, it is very important not only for losing weight, but also for maintaining the health of the body. Most of all, we burn fats and carbohydrates during physical activity, depending on the intensity of the workout. Carbohydrates provide the body with energy during exercise, so eating starchy snacks or drinking sugary drinks is ideal. You will see that your body will appreciate you and you will be able to exercise with more energy and vigor.
But what to drink before and during sports?
We have mainly seen what to eat before physical activity and we have also seen that it is recommended to drink plenty of fluids, as many of them are lost. So what to drink before and during your workout? When you exercise for less than an hour, plain water is ideal. For heavier or longer workouts, hypotonic drinks are recommended to be taken immediately before or during workouts. Hypotonic drinks allow you to quickly absorb fluids and quickly restore water balance, thereby preventing the weakening of physical functions.
Healthy sports, healthy eating
Exercise is beneficial not only for our physical fitness, but also for our mind and our health. Provided that along with proper training, there is also proper nutrition. It is very important to choose the type of diet that suits your body and the type of activity you want to take to integrate the energies needed to train it into your body. Choosing a healthy diet does not create dangerous imbalances in our body, imbalances that can lead to health problems.
Nutritionist Dr. Sarah Elisabetta Cordara explains that “there is no diet or miracle cure. Let’s immediately dispel the myth that more protein (meat, fish, cheese) equals more muscle mass. We must follow the canons of the Mediterranean diet and take carbohydrates, sugars, proteins and fats in the right amounts and proportions.
Typical Diet / Sports Day Example
If you decide to exercise early in the morning, it is important that you eat a meal in the evening that contains only a fraction of the carbohydrates. In addition, it is important to start by drinking a couple of glasses of water and eating, at least half an hour before, nuts or fruit, depending on the season. Muscles need energy to get work done. This is why it is never advisable to start fasting. However, it is also true that we must not exaggerate: slow and intense digestion actually reduces engine performance.
If you decide to exercise in the evening instead, be sure to eat your carbohydrate lunch and eat an apple or two fresh apricots about an hour before your workout.
What to drink after sports
After finishing any sport, it is best to let your body rest for at least an hour and start thinking about how to moisturize it. You can drink some types of drinks, preferably green tea, which, thanks to its antioxidant properties, helps muscle mass recover faster after exercise.
If after physical activity there is still a lot of time before lunch, a good snack, some fresh fruit would be ideal. The glucose found in fruits actually produces the energy lost during exercise and maintains a lean mass. For dinner, protein replenishment is ideal, especially with legumes. Remember, physical activity increases the need for vitamins and minerals. With fruits and vegetables, which are always needed, this need can be met in a healthy and adequate way. Especially if you are engaged in vigorous physical activity, it is important to consume 5 servings of fruits or vegetables per day. At least twice a week, the main course should be made with legumes.