It is no secret that food and exercise should go together. This is as true for those who want to maintain or lose weight, as for those who want to gain muscle, or simply to achieve more health and quality of life.
In this sense, while caring for all-day eating is essential, pre- and post-workout eating certainly deserves attention. Of course, everything will depend on each person's goal, but there are some foods that are more or less suitable for these times of the day.
Functional nutritionist Helouse Odebrecht comments that, depending on the purpose of the training, pre-workout nutrition is important to generate energy and increase training performance or performance, thus performing a better adaptation and better result with training.
After the workout, is the meal that will make repair and provide the building of muscle fiber. It is important precisely because in it the combination of nutrients will be crucial so that muscle mass is not harmed, lowering its density for lack of food. Muscle tissue is the active tissue in the body and it improves metabolism, without food, this tissue can suffer fall, which causes muscle flab and decrease in metabolism ?, highlights the nutritionist.
Check out the nutritionist's tips on what should be consumed before and after training.
Read also: How to lose weight: 14 tips to lose weight with health
Pre-workout eating: What is indicated for eating?
Pre- and post-workout nutrition should always be guided by a nutritionist, as it will depend greatly on each person's goal and clinical status, in addition to the training hours and meals to be eaten the rest of the day. But some general rules can be followed, according to nutritionist Helouse.
Intense workouts that need good performance: • Use carbohydrates like sweet potatoes, brown bread, rice crackers, fruits like bananas and papaya, as these are foods that generate glucose faster helping to gain energy for exercise. The important thing is to put these foods in the optimal amount, about 45 minutes to 1 hour before training for proper digestion and efficient energy release ?, explains Helouse.
Lighter or more moderate weight loss training: ? For this purpose, a very interesting strategy is to use foods that are not as carbohydrate or that carbohydrate is slow to absorb. like sweet potato?, high fat foods? like egg or avocado ?, a low sugar fruit? like strawberries, kiwi, tangerine, melon? , and can fruits still be enriched with fiber? like oat bran or oilseeds (nuts, walnuts, almonds) ?, guides the nutritionist.
Helouse points out that milk and yogurt, because they have a slower digestion because of their protein, are not indicated as pre-training. "Apart from milk and yogurt, very heavy meals, rich in frying and sauces, are not indicated due to the difficulty of digestion," he says.
4 right combinations for your pre-workout
For instance, Helouse suggests some food combinations that can be eaten before training.
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- Brown bread with cheese and jam
- Papaya with oats and Brazil nuts
- Banana pancake (1 egg + 1 chopped banana + 2 tbsp oat bran + 1 tsp cinnamon. Mix everything and make pancake type)
- Avocado with Cinnamon and Lemon
Remember that these are just examples and that the best pre-workout meal will be the one indicated by the person's own nutritionist, based on the particularities and goals of each patient.
And after training, what to eat?
It is very important to eat properly after training so that in fact the goals related to training are achieved. Each case is unique, but nutritionist Helouse explains in general what can not be missed.
Proteins: They are the main sources of macronutrients at this time, necessary to prevent muscle mass consumption and to repair. Chicken, meat, eggs, yogurt, tuna, sardines, proteins like whey protein are examples of good protein sources?
Carbohydrates: For people who want to tone muscle or improve their volume, carbohydrate is very important, as Helouse points out.Sweet potatoes, fruit and vegetables, wahoo, brown rice, tapioca, granola, oats The choice will depend greatly on the time of this meal ?, explains.
"Micronutrients from fruits and vegetables are essential in everyone's diet and especially for those who exercise, because the vitamins and minerals in these foods are responsible for the formation of enzymes, hormones and participate in various metabolic pathways," adds Helouse.
Read also: 20 Tips for Losing Weight with Everyday Activities
4 right combinations for your post workout
Nutritionist Helouse cites examples of food combinations that may be a good post-workout option because they contain both protein and carbohydrate:
- Tapioca or wholemeal chicken or tuna sandwich and pineapple juice
- Steamed Vegetables with Salmon and Sweet Potatoes
- Fruit Salad with Yogurt and Oatmeal
- Strawberry Vitamin + Brown Rice Crackers with Ricotta Cream
It is worth stressing that everything also depends on the training schedule, so a menu must be set up individually, respecting the particularities, goals and routine of each.
Post Workout Supplements: Are They Necessary?
In some cases post-workout supplementation may be indicated, but it is worth noting that this is far from the norm. There are supplements for protein replacement, there are supplements for quick energy generation, replacement, performance enhancement, bone and joint health. In general, a physical activity practitioner or sportsman achieves everything with a balanced diet calculated by a nutritionist. For this individual, supplementation is only valid if, due to his routine, he can not eat at the proposed times, otherwise there is no need ?, highlights Helouse.
"For professional athletes, high performance and intense training, supplementation is indispensable and should be directed by a sports doctor and / or sports nutritionist, assessing their characteristics, individuality and examinations," explains the nutritionist.
That is, if there is no doctor or nutritionist guidance, supplementation should not be used.
Also read: Exercise or Diet: Which is Most Important for Losing Weight?
A balanced diet is essential if the desired training goals are to be achieved. However, it is noteworthy: not only pre and post training deserve attention, but the nutrition throughout the day. Therefore, having the guidance and monitoring of a professional nutritionist is ideal for the results are achieved successfully and health.
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