Proper nutrition for before and after exercise
It doesn’t matter if you are a professional athlete or you exercise occasionally, you should be familiar with proper sports nutrition. When exercising, the body burns calories and loses energy. Therefore, if this energy is not provided, exercise not only does not guarantee our health, but it can also be harmful. Before and after exercise, it is necessary to give the necessary energy to the body so that the exercise can show its effectiveness. In this article, we want to discuss proper nutrition before and after exercise. Therefore, if you have not had enough information on proper sports nutrition, then do not miss the continuation of the article. Dear visitors, West West Vision Company has introduced Brasa-Brasa potion suitable for athletes and people who are very active.
Why is proper exercise nutrition important?
Many athletes have the question, what is the importance of proper sports nutrition? Why should you be so sensitive about proper nutrition? Proper nutrition for humans means proper fuel for cars. If the car you’re using doesn’t have enough fuel, it will run into trouble. Proper nutrition for exercising is also fuel for humans. If we do not follow proper nutrition before and after exercise, we cannot have good productivity from our body. Therefore, proper nutrition is very important and necessary.
What should be the proper nutrition before exercising?
Proper nutrition before starting the exercise should provide the energy needed for the body’s activity. Because if your body does not have energy, it cannot show its effectiveness during exercise. So it will be a problem. Next, we will talk about the foods that are important to receive before exercise.
For proper nutrition before starting exercise, you can use the following foods.
- Fruit juice or sports drink
- Eating low-fat milk
- Combine oats with Greek yogurt
- Some fruit with low fiber
The role of carbohydrates in pre-exercise nutrition
Carbohydrates play a major role in providing energy to the body. Therefore, they have the main place in proper sports nutrition. Without carbohydrates, the body can provide the energy it needs for exercise and activity. Therefore, it is better to consume healthy carbohydrates before exercise. This carbohydrate is stored in the form of glucose and glycogen in the body and is used when needed. If the body does not get enough carbohydrates, the body is forced to use protein for energy. To provide the carbohydrates your body needs, consume the following foods an hour to half an hour before training.
- Toast or wholemeal bread
- A very small amount of baked potatoes
- Dried Fruit
- Greek yogurt and its combination with pieces of fruit
- A few spoons of rice
Is it necessary to consume protein before exercise?
Many athletes think that protein in proper sports nutrition is only after training, but this is not the case. Before exercise, the body needs some protein to strengthen the muscles and grow them more and better. This amount of protein helps the muscles of the body not to lose during training. You can consume the following protein substances two hours before training. Because consuming a lot of protein before exercise causes its slow digestion and heartache during exercise. You can consume the following protein substances two hours before training.
- Nuts such as almonds, hazelnuts, pistachios
- Low fat protein milk
- Greek yogurt (this yogurt has both carbohydrates and protein)
- soy milk
- A very small piece of turkey breast
- The white of a boiled egg
What should not be eaten before exercise?
In proper sports nutrition, there are foods that you should not consume or consume in small amounts before exercise. In this section, we want to introduce these foods.
- Try not to consume too much fiber before training. Because fibers are slow to digest, they cause digestive problems during exercise.
- Avoid eating very fatty and heavy foods before training. Because it disrupts your physical activity.
- Avoid eating sweet and salty foods. Eating salty food causes body water retention and lack of sweating.
Proper sports nutrition after training
Proper nutrition after exercise becomes doubly important. Because at this time the body has done its activity and lost its energy. Therefore, compensating this energy is very important. Because by compensating the body’s energy, it can rebuild itself and transfer sufficient energy to its tissues. In the following, we will talk about foods that will be very useful to consume after training.
- Chicken breast with vegetables
- Turkey breast meat with some baked potatoes
- Consuming fish meat that is rich in omega 3.
- Eggs with wholemeal bread
- Greek yogurt with very few pieces of fibrous fruit
Consumption, the most important proper nutrition after exercise
Proteins and carbohydrates play the first role in proper exercise nutrition before and after exercise. But after training, it is recommended to eat more protein than carbohydrates. Because after training, the body has the opportunity to deliver nutrients to its muscles to repair itself. These foods should have very high protein. Therefore, protein consumption after exercise should be very high. While you don’t need to consume a lot of protein before training. Consume the following foods no later than 40 minutes after exercise.
- Chicken breast and whole grain brown rice
- Quinoa
- soy cheese
- Useful legumes such as beans
- fish meat
- Potatoes and peanut butter
- Eating oats with Greek yogurt
Frequently Asked Questions
1) Why timing is important in proper sports nutrition?
Because the Body has the potential to use food in these times more than at other times. Therefore, it is important that food reaches the body at the specified time.
2) Is it important to eat cereals and wholemeal bread in sports nutrition?
Yes. Whole grains help the digestive system function better and prevent the occurrence of various diseases.
3) What vegetables are important to eat in proper sports nutrition?
Vegetables such as cabbage, spinach, carrots, broccoli and lettuce are very important in sports nutrition.
Conclusion
In this article, we discussed proper sports nutrition and tips before starting and after training. Do not forget that following these tips can increase your physical health and increase the efficiency of training. Never overeat while consuming these foods. Try to increase the nutritional value of your plate instead of eating a large amount.