Are you starting a healthier and fitter life? We tell you what to eat before and after exercising to lose weight and achieve your goals.
Making an intention to exercise should be one of your normal activities to achieve a healthy life. If you’re new to this topic, learn what to eat before and after exercising. You may be interested: What to eat if you practice swimming
What Can I Do to Lose Weight?
You must go with a personalized eating plan to reach your goal, as each body is different. You must keep in mind that you need to control your weight, muscle percentage, fat percentage, water, and both. For this reason, we recommend you consult a sports nutritionist since he is in charge of covering both parts (nutrition and exercise routine) according to the objectives of each individual. It is important to emphasize that the eating plan should be in proportion to macronutrients (fats, proteins, and carbohydrates) and micronutrients (vitamins and minerals); In addition, the sports nutritionist should calculate the portions at each meal. You may be interested: Rewire Your Mind With 10 Coaching Secrets Continue reading and find out what to eat before and after exercising.
what to eat before exercise.
Carbohydrates are macronutrients that provide us with energy, so it is very important to consume them before training, among them are:
- Simple Carbohydrates: Because they contain one or two sugars, the body digests or processes them quickly, they move into the blood very quickly and are an immediate source of energy for our body. In this case, you can eat fruits, milk, or vegetables.
- Complex carbohydrates: These are high in fiber, soluble attract water during digestion, slow down the digestion process, and make you feel full so blood sugar levels don’t rise as quickly insoluble removes the process Make it faster Of cow dung. In this case, we refer to legumes, rice, pasta, vegetables, and bread.
- Like protein, it is also important to consume it so that catabolism (loss of muscle mass) does not occur.
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What To Eat Before And After Exercise
If your goal is to reduce the fat percentage, then we must control carbohydrates, because they provide us with glycogen (stored energy), which if we do not know how to use it, we store as fat. Therefore, complex carbohydrates (which is what they are recommended) should be consumed before physical exercise, as this gives you the opportunity to get more energy while doing your routine. On the other hand, if your goal is to gain muscle mass, you can increase the portion of carbohydrates and eat them even after regular exercise. Although they can also be eaten after physical exercise in fat loss, it is important to mention that the portion will depend on the nutritionist (this is so that according to your goals you will get the best results). It is very important to take care of cooking food, avoid saturated fat (hard point), and not be afraid of fat, because it also contains healthy ones, such as omega 3, 6, and 9 (fish, avocado, almond, walnut), hazelnuts). Significantly, consuming healthy fats helps in reducing the fat stored in your body. Fat oxidation is not achieved by localized exercises, for this, you practice cardiovascular activities (walking, running, jogging, swimming, jumping, cycling), and obviously, diet will be something to take care of, so the Phrase: “The stomach is received in the kitchen”.
What To Eat After Exercising
Proteins play a very important post-workout role in this aspect, as when exercising we break down muscle fibers and they must be repaired. Proteins help us repair broken-down muscle fibers. It is important not to lose sight of the goal you have (eg losing weight or gaining muscle). Note: As I mentioned in the previous section, carbohydrates also help us grow muscles, which is why it is important to include them after training, but proportionally, based on your coach’s instructions. You may be interested in reading: Foods for Good Circulation in the Legs.
What Is The Best Time Of Day To Exercise?
Now that you know what to eat before and after exercising, it’s time for us to talk about the best times to exercise. As such, there is no specific time to perform your exercise routine. It is recommended that you have at least 3 previous meals so that you have enough energy and your muscles do not atrophy. Therefore, the most appropriate time would be at noon, however, remember that there is time for everything, it is a matter of planning your activities and dedicating at least 4 days a week (1 hour per day) so that you have the expected results. It is scientifically proven that food, rest, and training are the basic pillars of muscle development. In addition to this, the training could be between 7 and 9 pm. In conclusion, training and nutrition go hand in hand, since there is no good training vs. a bad diet or vice versa. Your diet should be in accordance with your physical activity and your goals. Eat adequate proportions (vegetables, fats, proteins, and carbohydrates), this is what will make you reach your goal and see the physical change if you require it. That is why I insist, everything depends on you and the expert person you have by your side. There is no age to change your lifestyle, what is required is the decision to implement good habits. You are interested in reading: Drinks burn fat, everything you need to know about them
Benefits Of Exercising
- Regular exercise has been shown to contribute to good health and prevent disease.
- Performing physical exercise regularly and systematically has proven to be a very beneficial practice in the prevention, development, and rehabilitation of health, while helping character, discipline, and decision-making in daily life.
- Physical exercise, whether of short or long duration, contributes to establishing mental well-being by improving the autonomy of the person, memory, quick thinking, as well as human capacities, such as flexibility, and speed, that is, the physical condition.
Now that you know what to eat before and after exercising, keep your attitude and stay inspired to achieve a healthier life through physical activity. By Victor Manuel Lozano Padilla, Bachelor of Gastronomy with studies in sports nutrition. Instructor at CAFF Balance (Physical Conditioning and Fitness Center in Toluca, Edo de México). Before you go: Exercise is happier than money, according to Yale and Oxford’s 26 Low-Fat Protein Foods You Should Eat