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Workout will give the desired results only in combination with a balanced diet. Many people have doubts and do not know if and what is the best way to eat before exercising. We suggest what to do!
Undoubtedly every body needs energy during intensive effort. Thanks to an appropriately selected diet we are able to function properly and the exercises performed bring faster and better results. If you skip a meal before a workout, you risk health consequences opposite to those intended. In this article we answer the most popular questions about eating before exercise
Food and sport – the most important information
At once we can dispel many doubts that arise, which have people just starting their adventure with regular training. Eating before training is healthy and recommended. The issue becomes a little more complex when it comes to what to eat and when exactly
Our body gets all its energy from food. In extreme cases, depriving it of the source of nutrients, you can expose yourself to significant weakness and even fainting. By providing the right ingredients to your body, you can burn more fat while building muscle mass
By following a balanced diet, your workouts are more effective and produce faster visible results. To avoid stomach problems and feelings of overeating, it’s a good idea to eat a meal about 1.5-4 hours before you plan to workout. You can adjust this to your own mood, but experts recommend not eating 2 hours before exercise. This amount of time will allow your body to absorb the greatest amount of valuable nutrients that strengthen your body. The energy accumulated in food will be gradually released into the blood, providing us with adequate energy levels throughout the workout.
What to eat before a workout?
Nutritionists recommend choosing foods with a low glycemic index before physical activity. This will allow insulin levels to gradually rise in the blood, allowing us to train effectively with full concentration, without feeling weak. Your pre-exercise meal will look different depending on the time of day. For example, it’s a good idea to have a breakfast containing both complex and simple carbohydrates. For example, you can eat oatmeal with a banana or whole grain bread with lean white cottage cheese and tomato.
If you go for a workout in the afternoon, you should eat something at least an hour before the planned exercise. This can be fresh fruit with yogurt and flaxseed, salad with vegetables. Complex carbohydrates are an extremely important part of the diet of people who regularly exercise. However, it should be remembered that the later we exercise, the less carbohydrates should be included in the meal in favour of proteins and fats which regenerate the body. Therefore, when exercising in the evening, for dinner you can safely choose a tortilla with grilled salmon and vegetables
Training and diet – what to avoid?
Knowing the benefits of a well-balanced diet and eating at appropriate intervals before training, it is worth considering what habits to avoid. Some unconscious mistakes can negatively affect the effectiveness of exercise, and even worsen the results. This is especially true for people who start regular and intensive workouts without any prior preparation. Sometimes it is enough to apply small changes to enjoy a healthy body and a beautiful silhouette.
First of all, you should take care that your meal before training is easy to digest. Therefore, it is best to avoid fried foods or ingredients that cause bloating (such as cabbage, peas and beans). This will have a positive effect on your mood and the effects of exercise
What is more, before the physical effort the meal should be composed of products with a low glycemic index. You should definitely exclude fast-food and sweet sodas. They cause a sudden increase in energy, but quickly give a feeling of drowsiness due to a sharp drop in insulin levels in the blood.