What you eat before and after Exercise

 What you eat before and after Exercise

     

How are you doing with the movement?

Have you set out to start moving or have you already moved on? Whatever the situation, let me congratulate you! Even if you haven't started moving yet, the fact that you set out to do so is a step forward. But don't procrastinate! Why?

Because movement helps you increase your energy level. At the same time, movement is a natural antidepressant. And what's better than a drop of good mood?

Moreover, movement helps you to have a toned body. What would it be like to wear anything this summer without thinking about how to mask the curls around your waist and the wings at your hips?

What you eat before you move

carbohydrates The best way to maintain your energy throughout your workout is a mix of simple and complex carbohydrates.

Complex carbohydrates, such as cereals or legumes, will give you endurance. The simple ones, from healthy sources such as fruits, give you an immediate energy, necessary for mobilization and motivation.

How long before is it advisable to eat? 30-45 minutes before if you have a light snack and 2-3 hours if you have a main meal.

What do you eat after exercise

fishAfter exercise, a mix of protein with carbohydrate-poor vegetables is indicated.

Ideal in this regard are lean meat and dairy products, high-fiber vegetables, fish rich in Omega 3, nuts and seeds.

Studies show that the optimal time to recover after exertion is between 15 and 60 minutes - a period in which the body quickly assimilates lost glucose.

But it is crucial to avoid hearty meals, full of unhealthy fats, or refined sweets both before and especially after exercise! These foods tire your body, rather than giving it energy, because it floods it with poor quality, nutrient-free and more stolen calories from the body for processing and metabolism, vitamins and minerals important for proper recovery after exercise.

Don't forget to hydrate

Movement A very important aspect is hydration. Don't forget to drink water because otherwise you are sabotaging yourself!

It has been shown that the dehydration that your workouts predispose slows down your metabolism and makes you eat more than necessary afterwards. You can use specific rehydration solutions to dissolve in the water drunk during training, so as not to lose, through excessive sweating, essential minerals to support muscle effort and recovery after training.

If the effort is intense, add essential minerals to the drinking water to support muscle effort and recovery after training.

Choose Calcium and Magnesium. You can take either effervescent tablets or sachets. If you are not in a very good condition, add an effervescent multivitamin. Drink at least 750 ml of water improved in this way before and after exertion. I guarantee you will be better because I tested this trick on my skin.

Muscle mass proteins

Many people go on high protein diets to build muscle mass. Do this only with the advice of a nutrition expert! This is because you need protein and carbohydrates in optimal proportions, both for burning fat and for increasing muscle mass.

The main source of energy for muscles is carbohydrates. As nutritionists and bodybuilding experts have shown, hyperprotein diets based on the exclusive consumption of meat, maintained for a long time, can seriously affect your metabolism or hormonal balance.

An effective diet, suitable for your needs and accompanied by proper exercise, will help you lose weight harmoniously. Your skin will not let go, and you will overflow with energy and health.