When it comes to sports, there are some universal questions that experts hear almost every day. How can I get the most out of my workouts? How can I lose weight faster, burn the most calories and have the energy needed for each training session?
While there are other elements that could affect your specific situation, there is a simple answer that applies to all of these questions:
Eat! Specifically, eat the right foods at the right time.
Why it is important to feed us properly before and after we have put on physical effort
Proper nutrition before and after the gym
Whether we eat or not before doing physical exercise, recent studies show that we burn the same amount of fat. However, if we constantly do sports on an empty stomach, we risk losing muscle.
In order to cope with physical effort, the body will resort to the available energy reserves and take the necessary protein from the muscle and not from the kidneys or liver as normal. When this happens, we lose muscle mass, which can slow metabolism, making weight loss a lot more difficult.
Additionally, if we do sports without having eaten before, the body will not have the energy to carry on an intense workout.Once we exercise, our body tries to restore its vital glycogen reserves and if we do not feed it properly, it will consume the muscle amino acids, preventing us from achieving the results we want. The first hour after training is essential because what we choose to eat during this interval can harm or help to restore muscles, restore energy levels and keep metabolism under control.
What is it appropriate to eat before and after doing sports?
Before training, it’s important to choose foods that contain a carbohydrate complex with a low glycemic index and protein.
Carbohydrates provide a longer digestion within a few hours so that the body has the energy needed for an optimal training session.
Proteins are also extremely important, providing all the essential amino acids for our body to function at maximum. If it has been more than 3 hours since the last main meal, it is advisable to take a light snack before you start exercising.
Recent studies show that, like when we prepare to do sports, post-workout nutrition should be concentrated around foods containing proteins and carbohydrates, as well as fiber, vitamins and antioxidants.
Do not forget about moisturizing!
Flat water prevents dehydration, which can occur after intense training, and regulates and maintains body temperature within normal limits.
Whether you are preparing for a workout or rebuilt after a physical effort, choose products with high protein and mineral content that contributes to the growth and maintenance of muscle mass and a normal energy metabolism!
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