Knowing what to eat before and after a workout is key when doing an intense or long session of physical exercise.
Some people decide not to eat before training to avoid dizziness, while others eat in large quantities after exercising. Here we tell you what the experts say.
Christy Alexon, an associate professor in the nutrition clinic at Arizona State University in Phoenix, explained that a pre-exercise snack can give you energy; and eating afterwards is important because that is when the cells are ready to absorb carbohydrates and proteins.
Before, during and after training it is important to drink water to stay hydrated.
According to the American Council on Exercise, a person can lose a liter of water or more by exercising for an hour, depending on the intensity of the training and the air temperature.
Experts recommend drinking 17 to 20 ounces of water (more than half a liter) two hours before exercising and 7 to 10 ounces (about a glass) for every 10 to 20 minutes of exercise.
What to eat before and after a workout
Before and during training
The expert recommended that if the person has lunch an hour before exercising, they should not eat anything else, but if they train after more than two hours of eating, they need a small snack about an hour before starting the training.
A banana with peanut butter, a hard-boiled egg with toast, or a granola bar and string cheese would work for snack. “Avoid anything high in fat or fiber, as it will take longer to digest,” she added.
During training, the muscles burn glucose for energy. Long or intense workouts can deplete your reserves and start using your muscles for fuel.
after training
Alexon recommended that to help prevent muscle loss, it should be eaten within 45 minutes of cardio.
After strength training, eat within 40 minutes to support better recovery and muscle growth.
In any case, he recommended after the routine to eat a ratio of carbohydrates and proteins such as a tuna sandwich on whole wheat bread and a small piece of fruit.
Main news source: The Washington Post.