The food you eat in meals before and after training has a major impact on the body’s viability, but also on the level of energy. In particular, it’s crucial to know what and when you need to eat if you want to clutch before the summer.
What task have a meal before a workout?
The meal before training is designed to prepare your body for hard physical activity. In particular, you need foods that will charge your batteries to withstand the strain. This means that you must not consume foods that burden the body and cause problems with digestion.
Immediately before exercise, you should never have to enter large amounts of fat, even if it’s a healthy fat. They need a lot of time to digest, so they can cause stomach pain during exercise.
But, on the other hand, it is risky to eat nothing before the workout. This way you risk giving up a muscle and causing immense stress on the body.
What should you eat before the workout?
Bananas – an ideal source of carbohydrates. In addition, they maintain a sense of satiety for quite a long time, and this is a good guarantee that the body will work well.
Tomatoes – a great source of potassium, which prevents muscle fatigue.
Nuts – packed with fibers that provide a long-lasting source of energy and do not burden the digestion system.
Integral grains of whole grain and oatmeal-containing fibers, but also vitamin B, which actively participates in the process of utilization of energy from the body.
Peanut butter – recommended for the energy it will give you, just do not overdo it with the amount. 2 teaspoons are quite sufficient.
What task have a meal after a workout?
When you finish training, your body needs all the elements necessary for the formation of muscle mass. At the top of this list are proteins, minerals and vitamins.
What should you eat after a workout?
White chicken or turkey meat – it is full of proteins, so it will contribute to the formation of muscles.
Boiled eggs – only 1 boiled egg contains about 6.3 grams of protein.
Milk – has a huge role in building muscles after a workout.
Green vegetable – rich in magnesium, which helps to overcome pain, cramps and inflammation after stressful exercises.
Orange juice – vitamin C in combination with potassium is also a super drug for tired muscles.
What to eat in case you experience great pain in your muscles?
Red pepper – contains vitamin C, which is necessary for the recovery of tendons, cord blood and muscles.
Trout – fresh or canned, it is full of omega 3 fatty acids and proteins that relax the bones, tendons and ligaments. Plus, if you eat any food rich in omega-3 fatty acids (flaxseed, nuts) it’s just as if you are pouring ice water over the inflamed muscles.
Carrot – vitamin A rich carrot is essential in the fight against infections that can occur as a result of an injury.
Almonds – only 20 almonds are enough to fill with vitamin E, which is a pathway for antioxidant maintenance of a healthy immune system.
Perfect Smoothie After Strenuous Training:
200ml milk with low percentage of fat
50g blueberry – antioxidant
50g raspberries – manganese and vitamin C
2 tablespoons low-fat yogurt
100ml orange juice – vitamin C
½ banana – vitamin B6
Few cubes of ice
Mix ingredients in a blender and drink the Smoothie for half an hour after a workout.
How do you recognize that you are not eating properly?
The first symptoms that you may notice are not eating properly before and after the training are nausea, abdominal cramps, pruning, low sugar levels, vomiting urge, flatulence, dehydration.