what to eat before and after physical activity

A ‘healthy and balanced diet it is a good physical activity they are essential elements for keeping fit and taking care of our health: closely linked factors that allow us to take care of ourselves and feel the best with our body. Not just proper nutrition improves our physical performance but it guarantees a faster recovery and reduces the feeling of tiredness and fatigue: for these reasons we must carefully choose what we bring to the table before, after and during training.

He energy expenditure and the calorie intake They have to be properly balancedthe liquids and mineral salts that we “lose” must be properly replenished and we must not forget to “feed” our muscles with the right amount of protein: to do everything and keep fit, you just need to pay attention to simple rules with which we could significantly improve our lifestyle.

What to do and what to avoid? Definitely choose easily digestible foodsAvoid training on an empty stomach or, on the contrary, with a belly too full are just some of the tips not to be overlooked to stay fit and feel the most . What to eat before and after training? How long before going to the gym is it advisable to eat? We’ll find out together.

What to eat before and after training

Before, after and during any type of training is crucialand take all the necessary macro and micronutrients in our body: therefore, in the right proportions, they cannot be lacking carbohydrates, proteins, lipids, minerals and vitamins.
What to eat before training? If you are a lover ofmorning workout, better pay attention to breakfast: tea, herbal teas, bread or wholemeal cookies with jam or honey, white or Greek yogurt with nuts for those who do not want to give up the sweetness in the morning; Wholemeal bread, raw ham, avocado seasoned with extra virgin olive oil and orange juice will be perfect for those who prefer a savory breakfast.

An hour of Gym between one engagement and another in the office or maybe at lunch break? In order not to feel an annoying feeling of emptiness, it is best to always have them available great helpers: bananas, almonds, walnuts, hazelnuts, cashews, pistachios, a dice of Parmesan cheese and dark chocolate, to eat if possible 30 minutes before you start.

Once our training is over, how to replenish energies? After training it is important to choose the foods that allow it recover lost fluids and at the same time they can nourish the muscles: ideal a high protein food made of chicken, egg or fish with a garnish with raw vegetables (always better if it’s seasonal) and one ration of cooked vegetablesall accompanied dto complex carbohydrates such as rice, barley, quinoa, spelled, wheat or buckwheat.


Training and nutrition: some tips

To stay fit and take care of our body it is crucial to pay attention to some “good habits” and follow some simple tips. In particular, if our week offers it two or more training sessionsis important:

  • Rehydrate: during any type of sport or training, our body tends to lose fluids, vitamins and minerals, essential for the proper functioning of the body. A adequate hydration then it is essential: our advice is to drink at least two liters of water a dayor replenish lost nutrients with drinks such as watermelon juice, grape juice o cherry juice. However, not all carbonated drinks or drinks with added sugars are recommended.
  • Don’t skip mealsIf you think that not eating and exercising will help you lose weight, you are on the wrong path, skipping meals or play sports on an empty stomach is definitely one bad habit who runs the risk of making every effort in vain. For a good workout you need the right energy, the amount of “fuel” that our body needs depending on the type of effort that awaits us and our weight: do not skip the main meals or snacks, always bring with you you some nuts and take care. of yourself.

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