2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Before you go to the gym or swim, do you have to eat something and what? Like the equipment, the preparation in pre-workout nutrition is very important. And it definitely makes a difference whether you go for a half hour run in the park or lift weights in the gym, says American nutritionist Alice Rumi.
And so - what to eatbefore heading to the gym? To clarify this issue once and for all, we offer you the opinion of several fitness instructors who recommend the best pre-workout meals.
Walking
Because it's a more moderate workout, you don't always have to crowd before you walk, says Rachael Hartley of Colombia.
- 1 pear with a piece of cheddar
- ½ apple plus 2 tablespoons raw cashews
- 2½ cups of popcorn
Running
According to diatralogist Tara Martine, certain foods, such as dairy products or citrus fruits, can be bad for you when you run and cause heartburn. Therefore, before running, eat a snack containing 150-250 calories, with about 30 grams of carbohydrates and little protein or fat.
- 1 banana and 1 tablespoon nuts
- ½ cup of oatmeal with ½ cup of low-fat milk and ½ cup of blueberries
- ⅛ cup of walnuts plus ¼ cup of dried apricots
Strength training
Photo: 1
Breakfast of 100 to 250 calories, containing 15 to 30 g of carbohydrates and 10 to 20 g of protein an hour before going to the gym to lift weights - this is what sports experts advise.
- Yogurt with honey
- Homemade cheese plus ½ a glass of raspberries
- 2 hard-boiled eggs on one slice or with a portion of fruit
Yoga
Photo: Rositsa
It's hard to relax, fold and bend if you feel swollen and overeating, isn't it? So don't eat beans, dairy or foods that will make you feel bloated before yoga. the workout you.
- 1 cup frozen mango, 1 cup almond milk and ½ tsp. turmeric
- Chia pudding, prepared with ½ cup of unsweetened almond milk, 2 tablespoons of chia seeds, vanilla extract, cinnamon and a piece of honey or maple syrup; mix and cool in a jar overnight.
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When And How Much Water To Drink Before And After Meals?
It is very useful to drink water immediately after waking up, but remember - never drink water with fatty foods. Water directly affects the elasticity of muscle fibers, which is one of the most important conditions for a full workout. Water in our body is not a constant quantity - it is constantly consumed, so its regular recovery is mandatory to maintain good health.
Meals By Time - What Should You Eat And When?
Something extremely interesting - experts have determined what foods we should consume at different times of the day. Factors such as speed of metabolism and absorption of food by the body, provision of energy, sleep, etc. are taken into account.
Preparation For Vegetarian Meals
Tips for meal planning Consumption of vegetarian foods and maintaining a strict vegetarian diet is quite complex and leads to precise and difficult stages of food preparation. Successful planning of a vegetarian diet requires knowledge and good knowledge of macronutrients as well as the vitamins and minerals contained in various foods.
Plan Your Meals Properly During The Day Or What And When To Eat
How many times a day should be eaten and how best to distribute meals during the day? This question cannot be answered unequivocally due to the fact that each body is different and age is also important. It is believed that a person should eat 5 times a day.
