Having low energy can make training feel like a syllable – and feel slow until exercise makes fitness very attractive. Getting an energy increase needs to overthrow your exercises and come back stronger, get down to what you eat.
Protein is often The first thing that comes to my mind– But experts say it’s far from the whole picture, and it may not be the most important part of the exercise. Whether you are early morning gym Or the evening runnerWhat you eat before and after exercise can do or break your training and profit of fitness.
Here are expert guidelines about what to eat to maximize your exercises and recovery.
What should you eat before exercise?
For those who exercise In the early hours of the morning, the idea of eating may first sound unattractive. But maybe you would like to reconsider exercising on an empty stomach.
“Eating before exercise can really help in the fuel of that exercise,” he says Stella VolpeRegistered dietitian, head of the Nutrition and Exercise Department at Virginia Tech -President of the American College for Sports Medicine.
You don’t have to eat a full meal – a small snack should do a job, she says. Volpe admits that he is struggling to eat before her morning training, which is why he sipping hot chocolate or snacks on energy chewing on the way to the gym – and there is a good reason why Volpe decides for sweet fuel.
“Carbohydrates will be the main source of your body energy, whether you run, walk or even training strength,” says a registered dietitian Amy Goblirschwho specializes in working with runners. “Make sure that what you eat previously contains carbohydrates to support the activity.”
Goblirsch emphasizes that exercising on an empty stomach can not only interfere with your performance, but can also affect how your body refuses after exercise.
“You put your body under more stress, which can lead to bad performance, it can even affect the recovery time, there may be an increase in muscle breakup – things you don’t want to happen,” she says Wealth.
The meal before training will not be mixed weight loss Goals or, he adds. “Under the cracks they will cause more damage than over -cracking, but so many people are afraid of excessive cracking in relation to,” Goblirsch says. Encouraged exercises will probably help you get better and push yourself more, she explains, which will lead to better training as a whole.
If you are firmly in time, you will want to choose easily digestible, simple low -fiber carbohydrate sources to eat 15 to 30 minutes before exercise. Goblirsch and Volpe recommend snacks like:
- Two to three Graham crackers
- Banana
- Apple handbags
- English muffin with peanut butter and jelly
- A piece of toast
- Half or whole granola bar
- Sugar drinks with sugar
“We don’t want too much fiber because we don’t want stomach upset,” Volpe says.
If you have more time before exercise or exercise later during the day, Volpe says that a peanut butter sandwich and jelly or cheese would be ideal, about two hours before exercise. To exercise more than 90 minutes, Goblirsch advises you to get into a significant amount of carbohydrate with a little protein, which could look like a peanut butter.
Goblirsch adds that if you are doing a shorter low intensity training-a 20-minute yoga-you would be fine not to eat anything before. But you should listen to your hunger – you will probably feel better to eat something in advance, no matter the intensity, she says.
What should you eat after exercise?
Although vital protein is vital after exercise, experts say it is equally important not to skip carbohydrates.
“I think people often forget how important carbohydrates are,” Volpe says.
Your body stores carbohydrates in the form of glycogen, explains Volpe, which is the main source of your body energy during exercise. When you finish exercise, your glycogen shops are exhausted, which means that it is crucial to eat carbohydrates to fill them. And they are important whether you do cardio or raise weights, Goblirsch adds, because your body uses carbohydrates for energy for all activities.
Without enough carbohydratesVolpe explains, you will probably feel more tired, weaker and fight for the best you will do during training. So, eating carbohydrates after exercise “allows your body to be ready for the next activity,” Volpe says.
Protein It is also crucial because it will help you repair and build your muscles. It recommends a meal after exercise that is 60% of carbohydrates, 20% protein and 20% fat, which could be a bowl of rice with a protein source such as chicken, tofu or fish, plus vegetables and fat sources like olive oil. For breakfast, it suggests oatmeal with fruit, protein powder and peanut butter.
Eating soon after exercise will optimize your recovery time, making you feel better by the end of the day as you prepare your body for your next training, Goblirsch says.
“The sooner you can have fuel after exercise, which will be able to start your body with the recovery process,” she adds. “Think about it as if you give your body to tools for renovation.”
Volpe says that the ideal window is within two hours after exercise, when your muscles are best suited to fill their glycogen and muscle renewal stores. However, delaying a meal after exercise, however, only delaying that muscle recovery, Goblirsch says.
If you have a short time, Goblirsch recommends fast snacks that will give you an optimal carbohydrate and protein ratio, including:
- Chocolate milk
- Protein shake with peanut butter and jelly sandwich
- Yogurt with fruit and granol
Adjust what you eat based on your workout routine
It is important to meet your individual needs.
For example, people who train for durability such as marathon or triathlon will require a higher intake of carbohydrates to get up with more intense Exercise routineVolpe explains.
“If you really personalize it the way you train, it can actually do much better,” she says.
Goblirsch says the principle also applies to what you eat before exercise. If you tend to be hungry before you start exercising, you might want to eat a little more.
“Be aware of your body and do not be afraid to do what is best for your body, even if it is different from what other people in the gym do when it comes to fuel,” she says.
More about fitness:
- What is your vo2 max? AND The most important health metrics are probably not aware of shows how much you are truly appropriate
- Creatine supplements to strengthen the muscles could be a loss of money, finds a new study
- 7 micro habits One woman in early menopause lost 50 pounds
- Do energy drinks come with health risks? Expert warning
This story is originally shown on Fortune.com
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