What to eat before exercising, during and after

It is true that it always tends to be very common that, when we start practicing sports, we ask ourselves about what to eat after exercising , since it is usually more common to eat after having practiced the exercise, than before.

Meals before the exercise

However, when we want to practice physical exercise it is not at all advisable to do sport on an empty stomach, since we run the risk of suffering fatigue. Just like it is not advisable to eat a lot before you start practicing sports.

Therefore, have some guidelines to know what we can eat before doing physical exercise can be of great help, especially if we are going to start practicing physical exercise regularly (which is definitely what we must do to be able to enjoy good health).

What to eat two or three hours before exercising

It is advisable to eat a mixture of carbohydrates, proteins and fats whose amount equals about 400 calories of approximately average.

A good option is a fruit and nut bar with a portion of yogurt, or a puree of chickpeas and fried potatoes.

What to eat one or two hours before exercising

Carbohydrates must be converted into the essential nutrient of the food, while adding a little protein (since the mixture will be useful to help us feel satiated, reduce muscle pain and feel energetic).

The food in question must be less than 200 calories, and we can drink coffee with skim milk and cereals.

What to eat 30 minutes before exercising

The key is that the food is easy to digest. The best guideline is to opt for only 25 grams of carbohydrates.

Good ideas are a spoonful of raisins or dried figs, or a small serving of fruit puree.

What should we eat during sports practice? Is it necessary and safe to do it?

Despite what you may come to believe, it is advisable to eat something before exercising, especially because in this way we avoid a possible low sugar or have a small faint. As we have already told you.

However, we remember that foods rich in carbohydrates and proteins should be avoided, and not overfilling until we feel like we are "full". For example, you can take fruits or natural juices, or proteins in the form of cheese or milk. Of course, you should wait an hour until you can exercise.

Yes, during sports practice the most advisable is to maintain proper and proper hydration .

And what to eat after exercising and sports?

There is no doubt that, once finished the exercise , it is essential to replace the fluids lost during your practice.

For this, it is essential to drink water, natural juices or isotonic drinks. Also, you can also take some piece of fruit (like banana) or vegetables that provide fiber, minerals and vitamins.

It is also advisable to take a protein-rich milkshake , so that you help the muscles to recover from the wear that, with the exercise, they have just suffered.

Consuming a combination of dairy with whole grains and nuts is a good option, in addition to fruits. Not in vain, it becomes ideal for breakfast, especially if you practice sports in the mornings.

An ideal time to practice exercise is in the morning. At night it is not recommended, since you activate your metabolism and it may cost you more to fall asleep.

Image | theimpulsivebuy

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