When leading a life as healthy as possible, three fundamental elements must be taken into account: food, sports, and rest. In relation to what to eat, many people exercise regularly but are completely unaware of what to eat before exercising and what to eat after training. Do not lose detail and take good note of what you should eat before and after training.
What to eat before playing sports
Experts in the field advise consuming an amount of protein between 0.25 and 0.4 grams per kilogram of body weight. In this way, better performance is obtained when practicing physical exercise.
For this, it is a good option to consume products such as yogurts or milk, legumes, meat, or eggs. The protein whey is another excellent choice to take it before the workout. The consumption of carbohydrates is also important in minimizing the damage that muscles can suffer when playing sports. That is why you can choose foods such as whole grains or fruit.
Caffeine is also good to consume before training as it helps to prevent possible fatigue and improve concentration. That is why it does not hurt to have a cup of coffee or tea before doing some physical exercise.
What to eat after training
The post-workout diet is very similar to what you have to do before doing some exercise. If you need to recover quickly, your carbohydrate intake should be important, in particular about 1.2 grams per kilo of body weight. Aside from solid foods, you can opt for carbohydrates in liquid form, as is the case with the famous isotonic drinks. If this is not possible, you can choose fruit, cereals or dairy.
In any case, the diet after exercising will depend a lot on the intensity you have had and the training volume. It is not the same to do some cycling for about 30 minutes than to do high intensity exercise such as CrossFit. Protein intake is also quite important, so you can choose to eat some meat, fish, or eggs.
The importance of drinking well
Aside from a good diet, drinking plenty of water and staying perfectly hydrated is essential before and after doing some sport. The water to drink will depend on various factors such as the age, sex, or weight of the person who performs the physical exercise.
There are many people who hardly give importance to hydration, being essential when doing any type of sport. To know if you are perfectly hydrated and drink the necessary water, you should look at the color of your urine. It must have a light color since if it is very dark, it indicates that you need to drink much more water.
Of course, hydration is essential also while you exercise. If the training is very intense and lasts for a long time, it is important to drink isotonic drinks to recover the loss of electrolytes due to excessive sweating quickly.
As you have seen, food is essential when carrying out any type of exercise or physical activity that you do on a regular basis. With a good diet and correct hydration, you will be able to perform much better, and the results will be as optimal as possible and desired.