Sports, what do we eat before?
It is essential to eat well (but not to excess) before a gym session and make the right food choices according to the time of day and type of exercise.
Why do you eat before exercise?
During a session of physical activity, the body will rely on its own energy resources to find the necessary tone. So eating well helps the body keep pace during physical exercise.
Some individuals, especially women, who exercise with the goal of losing weight limit themselves and even exercise on an empty stomach so that the body can draw on its reserves. This is wrong, because fatigue or even dizziness can occur. Bananas contain only 80 calories (which will be burned during physical exertion anyway) and will provide the energy needed during a sports session.
at breakfast
An American study showed that by eating low glycemic index foods before exercising, you burn as many calories as you would with a high glycemic index meal but more fat!
If the gym session is in the morning, we will choose foods with a low glycemic index for breakfast such as yogurt + fruit + unsweetened muesli and other dried fruits.
at lunch
If the session is held in the afternoon, we prefer foods rich in protein and starches such as meat and potatoes for lunch. We will avoid dishes with sauce and, in general, anything too heavy and too greasy because bad fats tend to harden the arteries which need a lot of 'flexibility' during exercise to provide maximum rest and oxygen to the muscles.
Get out of the cheese and candy, especially since exercising when you feel heavy is not very pleasant and not very motivating...
in snack
Have you planned to exercise after your day at work? Since your last meal goes back several hours, you must replenish your energy, without sitting because the evening meal is there for that!
A handful of almonds for tone, a banana for a carb, and maybe a dairy product would be welcome. Also, remember to hydrate yourself adequately with fruit juice (instead of a banana) or simply water.
How long do you wait after eating?
It is not recommended to exercise during digestion because digestion and physical exertion are two processes that drain energy and therefore if they occur at the same time they result in fatigue, dizziness, etc.
Therefore, it is best to wait between two and three hours after eating your last meal (excluding the snack) to engage in physical activity.
In the event of a great physical exertion
If you are preparing for a marathon, for example, your diet will need to be adjusted in the two weeks prior to the event.
- two weeks ago:
For breakfast: cereal, dairy products or lean pork, fruit, a hot drink.
At lunch and dinner: fruits and vegetables, preferably fresh, at every meal. Low in fat, especially saturated. Make sure to stay hydrated throughout the day, especially before, during, and after exercise.
-3 days ago:
Increase your carbohydrate intake: pasta, rice, potatoes, vegetables and fruits. Avoid foods that irritate the digestive system: very salty and very spicy foods, alcohol and gas.
Example of a standard list
If you are confused which foods to avoid or prefer, here's what you should remember in essence:
As a start: a plate of raw vegetables
- As a main course: 200 grams of pasta or pasta, not overcooked (al dente), accompanied by white poultry or pork;
For dessert: 1 dairy product and 1 fruit.
Foods to avoid
There is a great temptation to eat a lot of sugar before a gym session, arguing that we need energy and that sugar is known to prevent fatigue...or even arguing that we can have a little fun because we'll eliminate it later...All sugary snacks raise blood sugar. To a very high degree. The result: a crash (hypoglycaemia) during exercise.
Another temptation might be to eat fatty foods to "keep up the good work." But the body will find it difficult to digest fats during training, especially if they are eaten in large quantities. So you should avoid hamburgers and french fries before your fitness session...
favorite foods
Some foods, on the contrary, should be preferred for their constant supply of energy while being highly digestible.
Among them: yogurt, seasonal fruits, dried fruits, ham, potatoes, buttered wholemeal bread, bananas, dark chocolate, unsweetened herbal tea, sugar-free muesli, and cereal.
after sports
After every gym session, it is first and foremost essential to stay hydrated.
Once the recovery is complete, hunger is often present: the body that has spent itself well now needs to be replenished.
The diet after sports should be varied and balanced. The body calls for fatty and sugary foods, but it's ideal to eat carbohydrates, proteins and fats in moderate amounts to start off on the right foot...