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If you want to lead a healthy lifestyle that helps prevent disease, in addition to eating a healthy and balanced diet, nutritionists emphasize that it is essential for exercise. Something more and more pressing in Spain, where obesity and overweight are progressing at a good pace. There are also experts who take it a step further and add to this equation the need to rest well and eliminate chronic stress.
This time we will focus on one of the four legs of this table: physical activity. Specifically about a problem that raises many doubts when he wears the tracksuit and goes out to training: which is better, eat before or after exercise?
In this regard, the Mayo Clinic team offers some tips to improve training. First, they point out: “When and what you eat it can be important to define how you feel when you do sports, whether you are exercising or preparing for a competition. “
That being said, what is the best thing if you do sports in the morning? Do you have breakfast or do you better wait until later? According to the institution mentioned above, the ideal is to finish breakfast at least an hour before training. “Studies suggest that eating carbs in the form of meals or drinks before exercise can improve your workout performance and allow you to train more or more intensely. If you don’t eat, you may feel lazy or dizzy when do exercises. “, he emphasizes.
On the other hand, if you do not have so much time in the morning and you have the idea to exercise within an hour after breakfast, the recommendation is to do a light breakfast. “Focus on carbs for maximum energy.” Regarding exercise on an empty stomach, Paloma Quintana, dietitian-nutritionist, food technologist and master in human nutrition, explained to this newspaper that as long as it is done carefully, without making a huge effort and if you had dinner the night before. before, there should be no problems.
“Sometimes the advantage of exercising on an empty stomach is simply that you exercise. Many people run on an empty stomach not for maximum fat loss, but to save time and because looking for another time of day is difficult for them. That is why I would recommend it not so much because it is wonderful, but so that people lose their fear and do not think that they will get dizzy and move “, said the nutrition expert.
Later in the day, after eating large meals, the recommendation is to wait at least less three or four hours before from exercise, as indigestion, cramps or nausea can result if you do not wait long enough. If you eat small meals or eat snacks, it is best to eat them one to three hours before of the activity. “Eating before exercise can make you feel lazy. Eating too little may not give you the energy you need to continue to feel strong during your workout,” they say from the Mayo Clinic.
And what about those little ones STARTERS even before doing sports? According to the clinic team, most people tolerate taking it well children STARTERS even before and during exercise. But every person is a world. It will also depend on the intensity and duration of the activity. The key to taking them or not will depend on how you each feel.
“Do what works best for you. STARTERS the fact that you eat shortly before exercise does not provide extra energy if you train lasts less than 60 minutesBut they can help prevent hunger pangs. “If training lasts more than 60 minutes, it may be beneficial to include high-carb foods or beverages during training.” Some ideas for snack healthy: a banana, an apple or other fresh fruit.
Eat after
Once the exercise is over, either go skating or take a class hand-to-hand combat, for muscles to recover and replenish glycogen stores (which are carbohydrates stored by the body in the liver and muscles), the recommendation from the Mayo Clinic is to eat foods that contain carbohydrates and proteinsis within two hours later at the session, if possible. Here are some good options: a yogurt and a fruit or turkey on whole wheat bread with vegetables.
However, these recommendations on what to eat and how often can vary depending on duration and intensity of the exercise. That is, it will take more energy to run a marathon than to run a few kilometers. Also, when it comes to food and exercise, everyone is different. “Therefore, pay attention to how you feel during training and your overall performance. Let your experience guide you in knowing which pre-exercise and post-exercise eating habits are best for you. “
Finally, do not lose sight of the importance drink water before, during and after of exercises to help prevent dehydration.