Proper Nutrition Before Exercise

For all those who use the exercise (in conjunction with a healthy diet) and is interested in the food before exercise, there are two simple rules that should always be remembered.

First , the products should be easily digestible and at the same time provide the body with energy for exercise.

Secondly the number of calories consumed should be less than the amount of energy that will be consumed during exercise.

 

Here are some useful tips on the foods to eat before a workout, including a list of products that meet these criteria.

Advice about nutrition before exercise

Carbohydrates, proteins and fats?

The best food before exercise are those that provide the body with instant energy so that the body had enough "fuel" for intense exercise. And the best way to provide the body with instant energy - eat foods that are rich in carbohydrates.

If a person uses the pre-workout meal rich in carbohydrates, apart from obtaining energy body, another advantage is that the food remains in the stomach a couple of hours. On the other hand, if the food is rich in abundant amount of protein and fat, then they will be digested by a few hours, which can create a number of gastrointestinal problems for stride.

Thus, the power before training should be in the ratio of 3:1 for carbohydrates and protein, with a very small number of healthy fats such as those found in olive oil or flax seeds. A list of easily digestible carbohydrates, which must be taken within one hour after exercise are - fruit juices, fruits like watermelon, banana , pineapple, mango, apricots, fruit smoothies, sports drinks and energy bars.

Refined or complex carbohydrates?

Carbohydrates are necessary before exercise does not have to be refined. So, if you want to know about optimal nutrition before exercise, the answer lies in the use of complex carbohydrates, which are contained in foods such as vegetables , fruits and whole grains. Complex carbohydrates are rich in fiber, antioxidants, vitamins and minerals and, thus, will make good nutrition.

How much to water before exercise?

It is very important that your body is not dehydrated before, during and after exercise . If the body does not have enough liquid - it can cause problems such as headaches, cramps, and fatigue, and a person cannot deal with properly. It is generally recommended that a person should drink two liters of water a day. Before training the woman should take about 500 grams. water, and a man - 800 gr.

How much sodium is necessary?

Along with the increased demand for water, it is important to compensate for the losses involved in electrolytes such as sodium. When a person sweats during exercise, it loses salt. To make them, use drinks such as coconut water, or any of the energy drinks should be taken before or during a workout . A simple addition of salt in the food before exercise will also help to make up for the lost electrolytes.

Caloric intake before exercise

It is important not only to choose the correct diet before exercise and calorie intake. Too much food before going to the gym can make you lazy or even cause an upset stomach. On the other hand, eating too little food, you can quickly lead to the feeling of hunger or lose all the energy to the end of exercise. The ideal caloric intake before exercise should be - two hundred women and three hundred calories for men.

Food before training should consist of foods such as fruits, vegetables, nuts, yogurt, cereals, egg white, whole grain crackers, low-fat milk, tomato and vegetable juices - and should be taken two to three hours before training so that time to fully digest.

But the body of each person individually, so the general requirements can differ from person to person. There are people who just cannot eat anything before exercise. For these people, it is desirable that the previous meal was rich in complex carbohydrates. It can be a dinner before a morning workout or breakfast, if going to the gym is scheduled for the afternoon.

 Experiment with different food options before exercise, and determine which is best suited to your body. BUT ! Even after a number of unsuccessful attempts to find a variant of the food refuse from training on an empty stomach is better to go for a consultation with a dietitian. Good luck !

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