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Foods that make you full of energy ready to use to better face an exercise session in the gym, a game of football or a run.
What to eat before the gym, before a game, before running or before engaging in any physical training.
In fact, the recommendations on what to eat before a workout vary according to the planned physical activity sessions. If the activity in the gym is limited to postural exercises or yoga, there is no need to eat in advance but if you know that this will be a very intense session, then a snack is a must to avoid the so-called hypoglycemic drop.
What to eat before the gym
Snackpre-workoutit will keep you up to speed to cope well with any type of physical activity. Not sure ofwhat to eat before a workout? It is true, it is not easy to choose and it can be a bit confusing. This is why we appeal to the fundamental principles ofnutrition: come on healthy carbohydrates to have energy ready for use up to proteins to increase endurance. Here's what to eat to get the most out of a workout.
Let's start with what to eat before the gym for breakfast, in the morning or as an afternoon snack.
Oat flakes and red fruits
Oats are rich incomplex carbohydrates, they are easy to digest and slow release: they can provide energy for the entire duration of the workout while the berries (blueberries, currants, blackberries ...) provide an extra boost in the early stages of training. The addition of red fruits is especially recommended tomorning. Red fruits are rich in antioxidants, excellent for fighting the stress factors produced by our body during physical activity.
What to eat before running? Banana! This fruit provides a good amount of carbohydrates. Not only is it rich in quality carbohydrates but also in potassium, an essential micronutrient for the prevention of muscle cramps. It is recommended before any physical activity, in the morning or in the evening, especially before a game or a run.
Pistachios and blueberries
To provide proteins and carbohydrates, before a workout, it is recommended to eat pistachios and blueberries. Blueberries are rich in antioxidants that can prevent muscle damage and protect muscles from exertion.
Fruit, ricotta and honey smoothies
Not all fruit smoothies are suitable! The ones you find on the market are full of added sugars so it is better to prepare them with the DIY. Smoothies will not only provide simple carbohydrates (ready-to-use energy) but will ensure you start training with the right hydration.
In case of intense traininglike a football match or a long run, you can add low-fat cream cheese or even ricotta to fruit smoothies. Blend a cup of fresh blueberries, a cup of ice cubes, half a cup of pomegranate juice, 2 teaspoons of honey, and a cup of lean ricotta. Blend until you get a homogeneous product and consume it immediately. It is a great snack fromeat before runningor other intensive workouts, especially if done in the morning.
This smoothie will provide 153 calories with only 2 grams of good fat. 27 grams of carbohydrates, 1 gram of fiber, 9 grams of protein and 24 grams of sugar.
Skim milk and coffee
Milk provides protein, carbohydrates and low fat (that's why it's skimmed). Coffee gives a boost with the caffeine it contains. For breakfast, combine a cup of long coffee with a cup of milk. Sweeten with stevia. This blend will also give you a pinch of extra hydration
What to eat before the gym to lose weight
If the purpose of the sessions in the gym is to lose weight, it is possible to refer to the list of what to eat before a workout just seen. The reason? The difference is the purpose… however, when it comes to weight loss, the energy balance plays an important role.
The ones we have just seen are just examples of what to eat before an amateur workout, so perfect snacks for those who want to lose weight. In reality, as stated, the energy requirementsvaries according to the intensity, the duration of the effort to be sustained and according to the body weight of those who practice sports.
The foods you eat in the stagepre-workoutmust provide themechanical energy, for this purpose, the most suitable nutrients are icarbohydrates. In contrast, theproteinscan be useful for muscle mass reconstruction. If the aim is to gain muscle mass, the possibility of following a diet where the protein component plays an important role should be considered. In this case it is better to be followed by a nutritionist.
It is important to understand what to eat before running or before exercising just as it is important to draw up a long-term meal plan: this is why the role of a nutritionist is of vital importance, both for those who go to the gym to lose weight, and for those who train to gain muscle mass or sculpt the abdomen and buttocks.
During physical activity it may be important to bring in fluids and electrolytes lost through sweating. Non-energetic foods are water, mineral salts and vitamins, they are essential for vital functions but will not give you any "energy" support if taken before a workout.
The intake of mineral salts is essential for training ... even if it is very underestimated. Many people wonder how to exercise without getting tired. The answer can be as simple as it is trivial: with proper hydration and the intake of mineral salts. Already, mineral salt supplements can be an excellent ally to relieve the fatigue of the most intense workouts.
Type of physical activity and metabolism
During a short but intense workout, thepowerabout 87% is provided bymuscle glycogen or glucose, it can reach the oxidation of 100% of glucose. Only 13% of the energy is provided by fatty acids. By intense activities we mean anaerobic exercises such as weight lifting orrunningin steps of 200 - 400 meters.
For long-term activities that involve aerobic exercises (swimming, skiing, skating, marathon / running, cycling, canoeing ...) thepoweris provided by carbohydratesin the initial phase and fromproteinsand from fatty acids only subsequently.
It's not just what you eat or don't eat before training or football. Your daily eating habits strongly affect the quality of training, yours resistance and about the effort you feel.
If you love physical activity, with your daily diet you must aim to build the appropriate onesmuscle stocksand hepatic ofglycogen. During competitions, before physical activity or during training, it will be enough to hydrate your body and provide carbohydrates with the snacks seen above. After each workout, to cope with water losses, you need to drink more and fill up on mineral salts, vitamins and once again carbohydrates.
Do not hesitate to consult an expert nutritionist who will specifically evaluate your case and will be able to advise you on what to eat before going to the gym as well as what to eat with your daily diet to increase your performance.
Our other related articles that may interest you are:
- How to calculate the ideal weight
- How to speed up the metabolism
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