Proteins, carbohydrates and fats play an important role before physical activity, so you can provide the energy you need to train and promote muscle recovery. The corners where these macronutrients will be consumed vary depending on the type of exercise you are going to perform. the duration of the person’s training and medical history.
Knowing what to eat and eat a balanced diet is a great way to improve performance while doing physical activity, reducing the risk of low sugar, fatigue, muscle fatigue and pain during training.
- The foods that can be ingested before training will depend on the type of physical activity to be performed and its duration.
- So some Indian studies indicate that for exercises that involve endurance and last a long time (more than 90 minutes).
- It is ideal to consume a carbohydrate-rich food.
- Because this macronutrient is the essence of our muscles.
- Allowing you to offer it.
- Energy that the organization would need to perform the training.
For lower intensity exercises, other Indian studies ideal for consuming carbohydrates and a small portion of protein, are in the soil will give energy to the body, but will also promote muscle growth and repair. In the case of moderate intensity workouts, Thank you could be an excellent choice as another energy source, even when using small portions.
The food you choose before training will depend on each person’s individual goal, gender, weight, height and type of exercise, as it’s ideal to help a sports nutritionist help you achieve your goals. Comprehensive evaluation and development of a nutritional plan adapted to your needs.
The type of food you can eat before training will depend on the time between food and training, so the less time and time between them, lunch should be lighter, so we avoid any discomfort.
Some snacks options that can be consumed between 30 minutes and 1 hour before training are:
When it’s 1 or 2 hours before training, you can have a snack
In case you exercise more than 3 hours apart, it usually coincides with the schedule of a main food, such as the student, the scenario and, in these cases, it is ideal to have a balanced diet that includes all macronutrients: protein, carbohydrates and fats.
The following is an example menu in case the exercise is practiced more than 2 hours apart and matches a main meal:
The songs included in the menu vary depending on the age, gender, singing and type of physical activity that is improved and if any disease is associated with it, know how many rations should be ingested ideally and this helps a nutritionist.
In addition, it is important to start hydrating well, being important in the soil for exercise performance also to avoid an increase in body temperature.
In general, it is recommended to take between 500 and 600 ml of water or sports drinks (depending on exercise) 2 to 3 hours before entering; 200 to 300 ml 10 to 20 minutes before starting exercise alone.
It is important to avoid fatty foods such as pizzas, burgers, ribs, frying, lasagna and any type of sauce, it is also ideal to avoid high-fiber foods, which produce gases such as hummingbird, broccoli or brussels cole, for example.