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TO EAT OR NOT TO EAT BEFORE TRAINING and WHAT TO EAT

Fitness

A well-balanced diet will undoubtedly help you to be healthier, but when it comes to eating to boost your exercise performance, it's not as simple as swapping a burger for vegetables.

As well as knowing which foods you need, you also need to know the right times of day to consume them.

TO EAT OR NOT TO EAT BEFORE TRAINING and WHAT TO EAT

The calorie issue

Don't give in to the temptation to overindulge

If you're trying to lose weight or tone up your body, you may be tempted to cut back too much on the calories in your meals.

The math is simple, you need to eat fewer calories than you expend in order to lose weight, the problem is that you can overdo it and become exhausted or ill. These are signs that you're not getting the calories you need for good health and fitness.

According to the National Heart, Lung and Blood Institute, a diet containing 1,200 to 1,500 calories a day is suitable for most women who are trying to lose weight safely. A diet containing 1,500 to 1,800 calories a day is appropriate for most men who are trying to shed excess pounds. (1)

Balance is the key

The key is to learn to listen to your body and balance it out. In a new, active lifestyle, you need to figure out which foods provide the most energy and which have negative effects. Basically.

Try to make breakfast part of your routine.

Choose complex carbohydrates, lean protein sources, healthy fats and a wide variety of fruit and vegetables.

Include lean protein in your meals.

I've seen many people say that they can't eat when they get up in the morning, but it's all a matter of habit. To start the day off right, the first meal is important.

In an article published in the Harvard Health Letter, eating breakfast is regularly associated with a lower risk of obesity, diabetes and heart disease. The first healthy meal of the day can help energize your muscles and brain. ( 2 , 3 , 4 )

Eating before or after training

There are studies that support fasted training and others that refute the benefits.

Let's take a look

This study found that exercising while fasting can lead to greater fat loss than people who exercise after a meal.

This 2014 study, on the other hand, found that people who fasted overnight and exercised lost no more weight than people who ate before exercising. ( 5, 6)

Confusing, isn't it?

Human beings are unique and each person has a set of conditions that will work differently from one another.

An easy way to understand your body is to experiment. If you feel up to training on an empty stomach, no problem, but if you're one of those people who feel dizzy or out of sorts without breakfast, then eat beforehand.

For those who train fasted, the morning meal should be eaten after exercise.

What to eat

A breakfast rich in fiber and protein will keep you full for longer and provide you with the energy you need.

Follow these tips to eat a healthy breakfast:

Add protein, such as eggs, cheese, yogurt or oils eeds like peanut butter, almonds, chestnuts, etc.
Opt for whole grains in the case of carbohydrates.
Keep in mind never to consume only carbohydrates, always a source of protein together.

Which carbohydrates

Carbohydrates are your body's main source of energy. Consuming the right type of carbohydrates is important.

Complex carbohydrates found in whole grains, fruit, vegetables and beans are ideal. In addition to the benefits of their vitamins and minerals, they digest more slowly.

This means eating unprocessed foods free from white and refined flours.

Add protein to your snacks and meals

Protein is needed to help maintain the body's growth, maintenance and recovery. It can be a source of energy when carbohydrates are in short supply, but it is not an important source of fuel during exercise.

Adults need to eat about 0.8 grams of protein a day for every kilogram of their body weight, reports Harvard Health. This equals about 0.36 grams of protein for every kilogram of body weight. (7)

Exercisers and older adults may need even more.

Protein can come from:

poultry, such as chicken and turkey r
ed meat, such as beef and lamb
fish, such as salmon and tuna
dairy products, such as milk and yogurt,
pulses, such as beans and lentils
eggs

For healthier options, choose lean proteins that are low in saturated and trans fats.

Limit the amount of processed meats you eat. Example of processed meat:

Any meat that has been modified to improve its flavor or extend its shelf life. Meat processing methods include salting, curing, fermenting, smoking and/or adding chemical preservatives such as hamburger

Energy foods

Suggested functional foods for pre-workout.

Bananas

Bananas are rich in potassium and magnesium, important nutrients, and can help replenish these minerals and provide natural energy for your workout.

Don't forget the protein, you can add peanut butter.

Berries

These types of fruit are all full of vitamins, minerals and water.

Examples of berries are grapes, oranges, guavas and others. They are easy for your gut to digest and help you stay hydrated. Always combine with a serving of yogurt to complete the protein portion.

Walnuts

A source of heart-healthy fats and also provide protein and essential nutrients. A great source of healthy energy. Which can be combined with dried or fresh fruit.

However, foods high in fat can slow down digestion and may cause food to linger too long in the stomach.