The exercise is characterized by being a planned, structured and repetitive activity, with the purpose of improving physical condition, according to the portal Meditip. However, this practice is confused with physical activity.
And, according to the aforementioned portal, physical activity is any movement that is done in daily life, while exercise is classified as a subcategory of physical activity.
In this sense, both forms contribute positively to the health and well-being of the organism. In addition, health professionals always recommend maintaining constant physical activity, since, according to the World Health Organization (WHO), physical inactivity causes around 3.2 million deaths each year, which is why it points out the different benefits of exercise, no matter the amount of time:
- Heart health benefits.
- It helps prevent and combat non-communicable diseases such as cancer.
- Reduces symptoms of depression and anxiety.
- Improves reasoning, judgment and learning skills.
- Ensures the healthy growth of the young.
- Improves general well-being.
- Feeling tired.
Likewise, to maintain the habit of exercising, this must be accompanied by good eating habits, eliminating foods from the diet that can be harmful to the body. For example, the portal The universe details the products that should never be eaten before training.
Among these stand out broccoli, lettuce and green leafy vegetables, since, when consumed before exercise, they can cause gastrointestinal upset. Also, cereal bars should be avoided, because they have a high concentration of sugar, fat and calories.
You should also not eat white or whole grain breads, and spicy or highly seasoned foods, since these take time to digest and can cause stomach problems.
Protein to increase muscle mass, should it be taken before or following exercise?
Those who know the subject recommend taking protein before starting to train, since its intake “facilitates muscle repair and increases strength following physical exercise.”
In that sense, By taking it minutes before starting the exercise, you are taking advantage of its protein properties that incorporate increases in fat-free mass.
On the other hand, if a person prefers to drink protein shakes, the aforementioned medium details that the best recommendation is to do so at least 30 minutes before starting physical activity. “If you choose to drink two shakes a day, it is preferable to drink one first thing in the morning during breakfast,” they add.
Regarding the amount of protein to take, The Spanish They say that the average recommendation given by specialists for the consumption of these products it is from 1.5 to 2.5 grams per kilo of weight and this consideration applies to both men and women.
Added to this, among the foods with the highest protein value are meat, dairy products, fish, eggs, legumes and nuts.
protein supplements
Several web portals detail that proteins of vegetable origin are the most optional to contribute to health and increase muscle mass, these are obtained in food. Nevertheless, There are also supplements and experts highlight three of the most used, such as: egg protein, casein and whey.
Studies have proven that they are the best for gaining muscle, although they are also used by people whose weight gain is not noticeable and who need protein.
Whatever the case, it is best to consult with experts in nutrition and dietetics to choose the most appropriate supplement, according to the body of each subject.
