What should you eat before and after exercise
The power before training is the most important. According to expert, it should be adjusted to the type of activity
When Colombian cyclists traveled to France to compete for the first time in the famous Tour de France in 1984, they carried with them an energy supplement that had never been seen in these roads: the brown sugar.
This food called so much attention that colleagues from other teams - and other nationalities - Colombians seeing climb the mountains "as if they were down," started asking for a piece of the "bricks" that they ate.
The use of sugar as an ally of cyclists is just an anecdote, but it shows a well-known fact: food is essential for athletes, especially because it is the source of energy for the competition.
So it is important to know what is the best way of feeding time to do an exercise.
Before ExerciseFor the Argentine nutritionist Cynthia Zyngier, sports expert, the main thing is the food before exercise.
It is estimated that a regular cardiovascular workout in a gym spend about 900 calories.
"It is advisable to eat complex carbohydrates such as pasta, rice, potatoes, bread and vegetables about two hours before practice," he said.
The idea is that this type of food is digested rapidly and provides the body with the energy required for movement.
However, many people do not have two hours, especially in the morning, to digest a plate of pasta or vegetables with rice.
"These people are advised to consume simple carbohydrates such as milk or yogurt, which are digested more quickly," said Zyngier.
Slow digestionBut what you should not eat before going to the gym?
Above all, any food that keep busy stomach.
"Two important things:. Do not eat high-fat or fiber These usually take five or six hours to be digested," Zyngier said.
wholemeal bread, fruit peels and other whole foods are considered part of the group.
"When you are doing the digestion, blood concentrates in the process and not on the need to give the body needed to move," he said.
"This combination usually produces gastrointestinal discomfort during exercise," said the nutritionist.
hydrationIt is rare to see athletes eat in the middle of a competition, although in long sessions, as a bike race or a marathon, there are brown sugar from the Colombian cyclists until the bananas consumed by several competitors.
However, there is one thing that can not miss, according to experts: water. The first maximum is the athlete maintain a good hydration.
"If no activity lasts more than an hour, it is best to take between half a liter and a liter of water. Nothing more," he said.
"If it lasts longer, then you have to start combining hydration with sugars, which usually come in sports drinks," added Zyngier.
And although there are several myths about what to eat after doing some exercise, the guaranteed is that nutrition is essential for physical recovery.
"To avoid being in that state of tiredness and exhaustion, the ideal is again consume some type of carbohydrate, such as chocolate milk, white bread and some protein," explains Zyngier.
"It is advisable to be as soon as possible after exercise. It is ideal to try to recover all the net weight that was lost during the competition or at the gym."
The power before training is the most important. According to expert, it should be adjusted to the type of activity
When Colombian cyclists traveled to France to compete for the first time in the famous Tour de France in 1984, they carried with them an energy supplement that had never been seen in these roads: the brown sugar.
This food called so much attention that colleagues from other teams - and other nationalities - Colombians seeing climb the mountains "as if they were down," started asking for a piece of the "bricks" that they ate.
The use of sugar as an ally of cyclists is just an anecdote, but it shows a well-known fact: food is essential for athletes, especially because it is the source of energy for the competition.
So it is important to know what is the best way of feeding time to do an exercise.
Before ExerciseFor the Argentine nutritionist Cynthia Zyngier, sports expert, the main thing is the food before exercise.
It is estimated that a regular cardiovascular workout in a gym spend about 900 calories.
"It is advisable to eat complex carbohydrates such as pasta, rice, potatoes, bread and vegetables about two hours before practice," he said.
The idea is that this type of food is digested rapidly and provides the body with the energy required for movement.
However, many people do not have two hours, especially in the morning, to digest a plate of pasta or vegetables with rice.
"These people are advised to consume simple carbohydrates such as milk or yogurt, which are digested more quickly," said Zyngier.
Slow digestionBut what you should not eat before going to the gym?
Above all, any food that keep busy stomach.
"Two important things:. Do not eat high-fat or fiber These usually take five or six hours to be digested," Zyngier said.
wholemeal bread, fruit peels and other whole foods are considered part of the group.
"When you are doing the digestion, blood concentrates in the process and not on the need to give the body needed to move," he said.
"This combination usually produces gastrointestinal discomfort during exercise," said the nutritionist.
hydrationIt is rare to see athletes eat in the middle of a competition, although in long sessions, as a bike race or a marathon, there are brown sugar from the Colombian cyclists until the bananas consumed by several competitors.
However, there is one thing that can not miss, according to experts: water. The first maximum is the athlete maintain a good hydration.
"If no activity lasts more than an hour, it is best to take between half a liter and a liter of water. Nothing more," he said.
"If it lasts longer, then you have to start combining hydration with sugars, which usually come in sports drinks," added Zyngier.
And although there are several myths about what to eat after doing some exercise, the guaranteed is that nutrition is essential for physical recovery.
"To avoid being in that state of tiredness and exhaustion, the ideal is again consume some type of carbohydrate, such as chocolate milk, white bread and some protein," explains Zyngier.
"It is advisable to be as soon as possible after exercise. It is ideal to try to recover all the net weight that was lost during the competition or at the gym."
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