A healthy diet for physical activity should take into account the type and intensity of the athlete’s physical and objective wear and tear.
However, in general, before training, preference should be given to low glycemic index carbohydrates so that in addition to providing the necessary energy, they reduce hunger during training. After training, it is advisable to eat foods with a high glycemic index such as bread, jam, honey, guava for rapid energy replenishment and an improvement in muscle recovery.
Between 20 and 30 minutes before exercise, one of the following options should be consumed:
“Before you start training, it’s important to eat carbohydrates, so that your body doesn’t use muscles as an energy source, avoiding hard foods like bread and cheese, which require more time for digestion.
Up to a maximum of 30 minutes after exercise, one of the following options should be consumed:
After training, it is important to ingest proteins to improve the reconstruction and growth of muscle mass, being necessary in some cases the use of protein supplements.
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The amounts to be ingested depend on the intensity of physical activity, so it is important to consult a nutritionist, for example, if the exercise is high intensity and for more than an hour, it may be necessary to use a sports drink during training to replace the electrolytes.