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Refueling good energy and feeding well before exercising can make a big difference against what is often said about
fasting. But it's not all right. What to eat before training so you don't suffer a indigestion or get into a brutal laziness when you throw the car away and go to the gym?
Yeah, in case you didn't know, there's also an hour to go to the gym.
But let's go on.
The truth is that each body and each training is unique and therefore the strategy of each one can differ.
We usually interpret to our craving those sportsmen's routines
that promise to increase muscle, to lose weight or to
prepare for a marathon but, in great features, are there guidelines?
The experts say that in 9 out of 10 casuistics, you should eat before
playing sports. This is because glucogen, a stored form of carbohydrate found
in the liver and muscles, is the preferred energy source of the body for exercise.
Your nervous system and red blood cells also use carbohydrates as their main fuel and, when levels drop,
your exercise performance can decrease and it can cost you the same life.
Fast training can contribute, if not enough, to protein breakdown and muscle mass
loss and, eye, because low blood sugar levels can also affect heart rate.
Is it good to train with an empty stomach?
Where does the fashion of fast training come from?
It is believed that it burns more fat, more "reserve", but burning a greater percentage of
calories of fat is not the same as burning more total fat.
However, the professionals are clear when it comes to reassuring you: if you are to do sport first
thing, when you get up from bed, and you are not hungry, do not force.
If the body doesn't ask for a good breakfast easy and fast, don't force it.
If you're not one of those or your schedules are
others, then yes. Read attentive. Two or three hours before training takes a balanced menu of hydrates, protein and fat.
An hour before you take some snack (not worth a mountaineering) focused on carbohydrates and/or protein. And if you want more, half an hour before you eat some sports drink or
another snack only based on carbohydrates. In this list we put a
series of healthy, appetizing and great foods for all those
moments before starting your training routine.
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The whole rice is slowly absorbed and is a good source of fiber and carbohydrates,
while the chicken (but not fried like the KFC nuggets, we're sorry) is ideal as lean meat with
good protein. Therefore, this combination is perfect as a menu on the day of
training. You will need between 200 and 300 calories, so you can eat about a medium bowl
of brown rice (30 g of raw brown rice) with two pieces of chicken.
Eating oats in any way is great before your morning workouts if you're one of those who are hungry just listening
to the alarm clock. It is rich in minerals and vitamin B, as well as numerous antioxidants and anti-inflammatory drugs.
Cacachute and/or honey
Whole Earth peanut butter
How? Well, yeah. But the trick here is to opt for good or multi-grain bread for the sandwich.
Honey is an excellent source of natural sugar, that is,
energy, just like peanuts. If you're afraid of calories, do it
in the morning when you wake up because you've been at least 8 hours in fasts while you're sleeping.
Protein is extremely important for the overall
development of muscles, bones and even skin. A protein shake is good if you don't get the
right amount from natural sources, but beware don't
make mistakes when choosing your protein shake.
For athletes and people who exercise regularly, it's okay to
take one but don't go through because their side effects include kidney conditions.
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A good coffee (and if it is with milk do not do it by following any viral trick) is one of the most tried ways to increase energy so before exercising it
will give you a great boost. Many studies have shown it and if you take it with
some fruits, nuts or toast to avoid the nervousness that sometimes accompanies it, problem solved.
They are a great source of proteins and their yolk is very nutritious.
Combin them with a slice of whole bread to increase your
energy levels. And if you cook the eggs like Jordi
Cruz, you'll suck your fingers.
They are considered as one of the essential foods in your food before training
because they have twice as much carbohydrates as other fruits like apples or oranges.
If you eat half the peanut butter we mentioned before, it's
a pre-exercise of ten. You can also make a banana and oatmeal muffin. You're welcome.
Granola or energy bar
The Newyorkina Asturian Granola
Eating granola (mola, sorry, easy rhyme) or a bar before exercise will make you have more reservations during training.
They usually have carbohydrates, which is what gives energy to the body, but make sure it is one with the minimum amount of fats, proteins and
fiber.
It contains calcium and proteins (and some sugar, yes, okay, it's true).
But it is fantastic for the stomach and digestive system and
therefore an excellent option to consume before intense, mild or moderate training.
Add some whole cereal, fruits or honey and you'll have a very quick boost of energy.
Get up!
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