What you should eat before and after a workout | fitness

It’s normal to worry about food It increases when we start attending academy or practice some physical exercise. The right diet before and after training can prevent fatigue, increase performance, reduce muscle soreness, increase mass gain, and even speed up muscle recovery.

With that in mind, we spoke to the experts to put together the perfect pre- and post-workout menus. see below:

pre workout

Fernanda Bassonutrition specialist Sports and health cornerstates that the best pre-workout meal option is one that provides energy in time for activity, without compromising digestion and performance during physical activity.

Thiago DenizPhysician of Sports, explains why we should prioritize carbohydrates in our pre-workout. “They provide quickly available energy for the body. 1 gram of carbohydrates is equivalent to 4 calories. Consuming it before the start of training ensures storage in the form of glycogen in the muscles and liver. This reserve can be used during training as fuel.”

A good strategy, says the doctor, is to choose carbohydrates with a lower glycemic index, “because they will be in the bloodstream longer, maintaining an adequate energy supply.” Some examples are brown rice, bread, oats, sweet potatoes, cassava, and cassava.

Contains a complete meal Grains, legumes, proteins and vegetables It can save energy to The activity to be carried out from 2 to 3 hours After the meal is over,” Fernanda suggests.

If a person has less time between eating and training, Fernanda points out that it is important to prioritize foods that are easy to digest, absorb quickly, and provide energy. When we talk about fast-absorbing foods, this means that they are quickly present in the bloodstream in the form of energy for exercise.

If the snack The earliest training time, about 1 hourOne Banana with peanut butter, for example, may be a good option. Bananas are a source of carbohydrates, providing quick energy. On the other hand, peanut butter is a source of fat and protein, provides energy in a slow and gradual way, and is ideal for exercises lasting more than 30/40 minutes, ”adds the nutritionist.

Another option is Protein yogurt with granola. Both options contain a quick source of energy (banana or granola) and a slower, more gradual source of energy (yogurt or peanut butter), which is ideal for activities that expend more calories such as strength training or that last more than 30 to 40 minutes.

after training

Regarding the post-workout phase, Fernanda points out that food in this case depends on several factors such as training schedules and routines. As a reference for healthy eating, we can always use the three high-quality food groups (Carbohydrates, proteins and fats) with greater nutrient density,” he adds.

Dr. Deniz explains that the important thing is to save our energy source (glycogen) that was depleted during training, as quickly as possible, prioritizing carbohydrates with a high glycemic index, such as: English potatoes, white rice, pasta, and white bread.

And the nutritionist recommends eating the following foods after exercise: Whole grains (Brown rice, black riceLike the roots Sweet potato, pumpkin or cassava), lean protein (Lean red meat, such as duck or lizard, or white meat, such as skinless poultry and fish) and unsaturated or polyunsaturated fats (Fish, nuts and seeds).

As for time, Fernanda says the best is to eat within the first hour after the end of training, as there is a “window of opportunity” of about 60 to 90 minutes in which your metabolism has better absorption and replacement of nutrients for muscle recovery. .

Just like the previous exercise, the post also changes according to the goals. For hypertrophy, carbohydrates are generally recommended (potatoes, cassava, pumpkin) and protein (White meat such as chicken breast or white fish fillets). For weight loss, higher protein intake is indicated in the post-workout period.

sources:

Fernanda Basso She is a Dietitian at The Corner Sports & HealthProfessional with 17 years of experience, Graduated from Universidade Anhembi Morumbi, with extensive experience in clinical care with health promotion through sports-related nutrition and quality of life. Academic expertise in functional sports nutrition, behavioral nutrition, and nutritional marketing. Enhancing health and quality of life through functional and emotional food.

Thiago Deniz He specializes in emergency medicine and holds a postgraduate degree in sports and exercise medicine.