What should you eat before training? Experts say

Starting the year with the desire to play sports is something that should not be missed. But a common question among fitness enthusiasts is: Should you eat before training? Nutrition and health experts continue to debate this issue, providing valuable advice for those looking to optimize their athletic performance and maintain an effective training regimen.

Confusion about whether pre-workout food will activate us or leave us feeling too full to exercise is very common. According to the general opinion of experts, Yes, we should eat before training, but there are things to take into account. for example, how long ago, what products, how much, etc.

Eating before exercise provides the body with the energy it needs to perform exercise effectively. Ideally balanced consumption two to three hours before.Mauro S. Maietta, regional fitness manager for Crunch Fitness, told CBS News.

The portal notes that eating a full meal a few hours before exercise or a small meal or snack closer to exercise is also consistent with recommendations from groups such as the Cleveland Clinic and Mayo Clinic.

“If you can’t eat a full meal, have a snack 30 minutes to an hour before your workout.– says Maietta. “Aim for a combination of carbohydrates and protein, such as a banana with peanut butter or a protein shake.”

Training with additional weights will be key to increasing your muscles and therefore your weight.

It’s important to listen to your body about how it’s feeling after your last meal. The best time will depend on how your body digests food. “Experiment and see what period of time works best for your body,” advises the Academy of Nutrition and Dietetics.

If you are short on time and You only have 5-10 minutes before your workout: “Eat some fruit, like an apple or banana.”recommends the American Heart Association website.

The reason for these recommendations relates to the need to provide the body with enough nutrients to maintain energy during exercise and prevent problems such as hypoglycemia (low blood sugar) and premature fatigue, which can lead to fatigue, dizziness and weakness. Eating well can help prevent these symptoms and keep you focused and strong during your workouts.

Carbohydrates are the main source of fuel during exercise, and eating before meals can help maintain adequate blood glucose levels. Eating pre-workout foods such as whole grains, fruit, whole grain bread or pasta will keep your energy levels consistent.

For sustainable energy, Maietta also recommends including some lean protein, such as chicken or tofu, and healthy fats, such as avocado or nuts. Including a moderate amount of protein in your pre-workout meal can help with muscle recovery and provide an additional source of energy.

Limiting protein overload and saturated fat intake before exercise can be beneficial since fats tend to take longer to digest and They can cause stomach upset during physical activity. In addition, “they remove oxygen and blood, which supplies the muscles with energy.”says the American Heart Association.

Another tip: Immediately after exercise, avoid eating large or heavy foods, especially foods high in fiber and fat, as these can cause discomfort and are subject to re-absorption first.

What about hydration? It is important to drink well before training. Drinking enough water before physical activity helps prevent dehydration and maintain optimal performance. “Drink water to stay hydrated throughout the day,” says Maietta. “Dehydration can cause fatigue and decreased performance.”

Rehydration after exercise is essential to replenish lost fluids. For very intense and long workouts, Maietta recommends drinking a sports drink with electrolytes to replenish sodium, potassium and other minerals, but “be sure to check the sugar content as some sports drinks on the market are high in sugar.”

Eventually, Pre-workout nutrition is considered by experts to be a fundamental strategy for maximizing the benefits of physical activity.improve performance and provide a more efficient training experience.

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