Know what to ingest and what to avoid before exercising
The pre-workout has already entered the diet of those who regularly exercise, whether for health, aesthetic or lifestyle reasons. Its goal is, in the first place, to prevent the person from feeling hungry before and during exercise and also to maintain serum glucose concentrations for the muscles.
Once this is understood, hydration must always be a priority — not only before, but also during and after training — and establish the duration of physical activity. It is the time and intensity of activity that will require nutrient absorption.
As nutritionist Cristina Menezes explains, one of the main recommendations for pre-workout is the intake of sources of carbohydrates. “It is our main source of energy. Therefore, withdrawing completely from the diet may not be beneficial and may even harm performance”, underlines the specialist in Clinical Nutrition, Intestinal Modulation and Sports Nutrition.
When it comes to quick, low-intensity workouts, Cristina suggests eating a piece of fruit — banana, apple or pear, for example — or a serving of sweet potato. She points out that these are foods that are very effective at replenishing energy.
If your training is high performance, with more than one physical activity, carbohydrate consumption becomes even more relevant. “To keep up the whole workout and use a water and electrolyte supplement or even coconut water to replenish sweat losses,” he exemplifies.
Cristina has a similar assessment to nutritionist Thais Souza, who detailed some types of pre-workouts, varying the time of consumption before exercise.
In the case of meals taken half an hour before physical activity, it is recommended to ingest:
- Banana with oatmeal;
- Natural juices and no added sugar;
- Rice biscuit with fruit jelly;
- Dulce de leche with wholemeal bread
“These options are packed with fast-absorbing carbohydrates. That is, they will guarantee instant energy for training. For example, whole grape juice is high in carbohydrates, making it a great option for someone with a busy schedule and who can consume it on the way to the gym,” suggests Thais.
For meals eaten an hour before exercise, choose options with a higher amount of protein, in addition to carbohydrates:
- Yogurt + fruit + chia;
- protein shakes;
- A serving of fruit + peanut butter
- For meals eaten two hours before exercise:
- Tapioca with chicken strips and ricotta cream;
- Wholemeal bread with tuna paste;
- Bread with egg and cheese
- Lunch Dinner
What to avoid in the pre-workout?
Experts also agree that the ideal is not to eat sugar, sodas and foods rich in fiber before physical activity. “We have to pay attention to the amount of fat in the meal and also the amount of fiber to avoid abdominal discomfort during training,” explains Thais.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
