Proteins, carbohydrates and fats play an important role before physical activity, as they provide the energy needed for training and promote muscle recovery. The amounts and proportions in which these macronutrients will be consumed vary depending on the type of exercise to be performed, the duration of the training and the person himself.
Knowing what to eat and eating a balanced diet improves physical activity performance and reduces the risk of hypoglycaemia, cramps and muscle aches during and after training. For these reasons, it is ideal to consult a sports nutritionist so that, thanks to an individualized checkup, you can indicate a diet adapted to the needs of the person.
- Foods that can be ingested before training will depend on the type of physical activity that needs to be done.
- As well as how long it lasts.
- Therefore.
- For exercises that involve resistance and last more than 90 minutes.
- The ideal is to consume a meal rich in carbohydrates.
- Because this macronutrient is important for our muscles.
- Allowing us to provide the body with the energy necessary to perform the training.
For lower intensity exercises, it is ideal to consume carbohydrates and a small portion of protein, which will give the body energy and promote muscle growth and repair. In the case of moderate-intensity exercises, the inclusion of fats can be an excellent option, also as an energy source, as long as in small portions.
Therefore, the foods chosen before training depend on the individual goal of each person, sex, weight, height and type of exercise, ideally looking for a sports nutritionist to perform an assessment and develop a nutritional plan tailored to the needs of the individual. The person.
Foods that can be eaten before training depend on the time between food intake and training. Therefore, the closer the workout meal is, the smoother it should be, to avoid discomfort.
Snacks options that can be consumed between 30 minutes and 1 hour before training include:
When there are still 1 or 2 hours of training left, the snack may be
If the exercise is done more than 2 hours apart, it usually coincides with the time of the main meal, such as breakfast, lunch or dinner.
If exercise is practiced more than 2 hours apart and matches the main meal, meals may include:
The amounts included in the menu vary depending on age, gender, amount and type of physical activity. If the person has any health problems, it is ideal to find a nutritionist for a complete assessment and develop a nutritional plan tailored to their needs.