Experts agree that, in addition to physical exercise, proper nutrition is also an important part of a healthy life. It is the fuel that enables us to perform sports activities efficiently and recover successfully after them. Many people wonder what would be better: to consume nutrients before or after recreation? We asked what experts in the field of sports think about it.
It is difficult to decide whether to have a meal before exercise or after her. You might be thinking that it makes the most sense to eat, before taking up sports, but at the same time you may be worried that you would be this way bad. Then there are questions about how you will spend the most calories, converted the fat into muscles etc. That's why we checked what experts in the field think about this topic sports nutrition and personal trainers.
Eat before or after exercise?
First of all, you need to realize that our bodies interact with each other they differ and that there is no answer that would suited everyone. If you notice that if you eat before exercise, you meet with weakness, then it is best to your body you are listening and before exercise you wait more time, as most would need it. It also depends on what kind type of sport do you deal how long plan to exercise etc.
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Experts advise that you first pay attention to how much time has passed since yours last meal. If you take up recreation in the morning, this most likely means that you haven't eaten in about 10 hours and that you will exercise fasting. This is not recommended as the food presents fuel, which will help you to exercise more efficiently and that you will tired later. Many people think that exercising on an empty stomach will make them lose weight more calories, but we guarantee that you will be with longer and more effective exercise did much more for your body after breakfast.
However, with diet don't overdo it. If you are before less than an hour consumed a heavy meal, don't do it anyway high intensity training. We suggest that in such a case some time you wait or decide to more relaxed type of activity.
Experts say that it is most optimal to eat approx one hour before light exercise (cardio, running, walking...), but when it comes to training that requires more effort (strength training, long distance running, high intensity cardio…) to wait at least two hours.
What after training? That's when it's best to eat the meal as soon as possible– this way you will ensure that your body is successful regenerates and reduced the possibility of muscle pain. The optimal time of the next meal is between 20 minutes and 1 hour after exercise.
What food to choose?
For regeneration and endurance it is also important of what kind nutrients you consume. Experts suggest that you choose foods rich in iron before exercise carbohydrates. They will fill you with energy and thus ensure that you will not tired too quickly. It is best to prepare in the morning oatmeal, and treat yourself to them fruit juice. For even more energy, you can also choose sports drink, which besides sugar also contains caffeine.
You will also take care of better fitness with ss fruits and vegetables, rich with fibers. If they are ahead of you high intensity strength training, then add to the carbohydrates as well proteins: these will be you digested more slowly as carbohydrates and thus ensured long term endurance. The easiest way to get them is with nuts, Greek yogurt, ordinary ones or soy milk and protein drink.
What if pre-workout meal not at all the right decision for you? In this case, experts advise that you consume it instead banana, granola bar or a small toast with peanut butter or marmalade.
After a workout, it's best to carbohydrates and proteins consume again. Besides granaries, vegetables, which contains fiber, experts also suggest foods rich in starch (e.g. potatoes).
