Tips to get back in shape after Easter

After the holidays, many want to redeem the fitness promise they made in the new year; however, for that, you need to know how to combine food and training

“In 2023 I will join the academy!” – this was one of the most recurring promises in the new year. However, Carnival soon followed, followed by Easter. And, with that, many people couldn’t resist the culinary temptations of that era.

However, there is no need to despair – you can still start your own “fitness projectAnd, because of that, the idea isn’t just to shut your mouth and eat little, you see? In fact, according to nutritionist Juliana Wood, food it is very important for those who want to be fitness after easter.

Then, see below how combine nutrition with training and get back to healthier habits:

Pre-workout fitness food

According to Juliana, not only the pre workout meal, but the whole daily food context is extremely important to guarantee an adequate energy reserve. In case of pre workoutTHE food it is crucial to perform in the gym and, as a result, to avoid discouragement and giving up exercise practice. That is, don’t think about eating before breakfast. training it will stop you from losing weight, see?

To understand exactly what to eat right now, it’s simple. For example food aims to provide an energy substrate, priority is given to food sources of carbohydratesin addition to proteins and fats, these are in smaller proportions and depend on when the meal is prepared due to digestion.

Yes, that’s right, the recommendation is to eat carbohydrates before training, although it may seem strange. That’s because the substance is the body’s main source of energy, and when cut out of meals, it can reduce exercise performance and get in the way of weight loss, if that’s the goal.

The trick to understand even more what the pre-workout nutrition the ideal is based on the duration of the exercise and the consumption of carbohydrates. For endurance workouts that last more than one hour and less than three, consume 30 to 60 grams of carbohydrates per hour as pre workout it’s indicated. For intense exercise that lasts more than three hours, you need to eat 60 to 90 grams of carbohydrates per hour of exercise.

More nutritional advice for those who train

Beyond the carbohydrates, protein plays a very important role in the routine of anyone who works out or wants to start exercising. Those who do exercises of lower intensity and more weight, mainly, need to ingest proteinsince these substances regenerate muscles and tissues damaged by effort.

to complete the foodit is important to include good fats and vegetables at meals. To the good fats influence the release of anabolic hormones, contributing to muscle gain. already the vegetables they are sources of vitamins, minerals and antioxidants, substances that aid in muscle recovery.

Source: Juliana Wood, nutritionist at the Sami health plan company.

Source: Terra

Ben

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.