Understand how the body can get nutrition before and after a workout
When it comes to diet and exercise, one of the most common questions is whether to eat before or after training. Nutrition plays an important role in physical performance and desired results, be it weight loss or muscle mass gain. that way, Embarrassment We spoke with nutritionist and functional chef Lilian Rocha, who explained some important points about this topic.
Keep the end goals in mind
According to Lillian, each person should plan a meal with their ultimate training goals in mind. “Pre- and post-workout nutrition should be tailored to individual goals. To achieve effective results, it is necessary to plan the diet according to what you want to achieve: weight loss or muscle mass gain. On average, it is recommended to consume. 100 to 200 calories both pre- and post-workout, however, this amount will vary depending on each person's specific goals,” he explains. “For example, if a person wants to gain mass, they may even increase the number of calories.”
After all, what to eat?
If in doubt about what foods to eat, it's interesting to eat carbohydrate-rich foods before training to get energy, says Lillian. “Options like banana, oatmeal with cinnamon, or whole grain toast with olive oil and coffee are good choices. After training, it is recommended to invest in protein sources such as eggs, protein yogurt and whey protein supplements. Maintenance and gain of muscle mass.”
Carbohydrates provide energy!
Pre-workout carbohydrate-rich foods can provide extra energy for exercise, while post-workout proteins contribute to muscle recovery.
When should we not eat?
According to the nutritionist, it is necessary to take a break of at least one and a half hours before training to avoid digestive problems. “Some people choose to practice fasting because of digestive problems, although it is important to discuss this choice with a professional nutritionist.”
Can getting in the pool after eating really hurt us?
For Lilian, this is not a myth. “Yes, this report is valid. During digestion, the body diverts a significant amount of blood to the digestive system. When entering the water and performing vigorous physical activity, the muscles require more blood flow. This can cause imbalances in blood flow. In cases of nausea, vomiting, and fainting, it is better to wait a while after eating before entering the pool.
In conclusion, the expert says that diet and nutrition play an important role in physical performance and the results obtained through training. “Choosing appropriate meals before and after training, as well as respecting the digestive interval before water activities, are essential aspects to guarantee a healthy balance between nutrition and physical training,” he adds.
