Foods that should not be eaten before training are named

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Nutrition is an integral part of all fitness programs, and eating before training should increase performance. However, the authors of the article draw attention to foods that can cause great harm to the body if eaten before sports.

Food intake often depends on the type of exercise: if some prefer running, swimming or walking on an empty stomach , believing that it helps burn calories, others insist on the importance of eating healthy food before exercise.

In fact, proper nutrition is imperative and an integral part of all fitness programs. What's more, eating before a workout should boost your performance.

According to Medline plus, you're more likely to tire quickly during exercise if you don't get enough calories, carbohydrates, fluids, iron, vitamins, minerals, and protein.

So what foods and drinks do we need to provide the body with enough energy to improve performance during exercise?

Water

Water is the most important element and it is very easy for them to neglect.

Water and other drinks are necessary to hydrate the body and maintain the correct body temperature. During an hour of intense training, the body can lose several liters of water, so it is necessary to compensate for this loss.

Thus, make sure that you drink enough fluids before starting the training.

In particular, it is recommended to drink two glasses of water about two hours before training.

It is equally important to maintain the water balance in the body during exercise. A person should drink water during and after exercise, even if he does not feel thirsty. You should drink ½ to 1 glass (120 to 240 ml) of liquid every 15-20 minutes.

It is best to drink water in the first hour of training. After an hour, you can drink an energy drink to provide the body with electrolytes, which are mineral compounds (such as calcium, potassium, sodium and magnesium) that have an electrical charge.

Bananas< /h2>

According to Roxana Ehsani, a licensed nutritionist and spokesperson for the Academy of Nutrition and Dietetics, pre-workout meals should be easily digestible and rich in carbohydrates: “carbohydrates are quickly digested, quickly absorbed into the bloodstream and provide the muscles with energy for exercise.”

Bananas can be singled out among the quickly digestible products recommended by a nutritionist. They are rich in nutrients including vitamin B6, fiber, potassium, magnesium, vitamin C and manganese.

According to Harvard University, one medium-ripe banana contains about 28 g of carbohydrates and 15 g of natural sugars, as well as 450 mg of potassium.

Oranges

Oranges- a carbohydrate-rich food that is also good to eat before training.

Watermelon

Watermelon is a light, refreshing and nutritious product.

< strong>Freshly squeezed fruit juice

When making juice from fruit, fiber is removed, which takes longer to pass through the digestive system, which speeds up the digestion of the drink.

Thus, a glass of, for example, 100% orange or pomegranate juice can help to quickly restore energy before training.

Crispers

Crispers can provide the body with additional carbohydrates, necessary before training. In addition, they can be eaten to replenish energy during exercise.

Those who engage in intense aerobic exercise for more than an hour need to provide their body with additional carbohydrates.

Accordingly, to satisfy this need, you can eat 2 to 3 crackers every 15-20 minutes.

Fruit and cereal bar

Dried fruits

Dried fruit products can serve as a good pre-workout snack.

According to research, eating dried fruit is an economical, convenient and healthy alternative to natural fruit as a source of many nutrients.< /p>

As the work emphasizes, dried fruits contain a large amount of carbohydrates, as well as minerals, vitamins and antioxidants.

Yogurt

What foods are not recommended to eat before training?

Foods with a high fat content. You should avoid eating foods high in fat: fried foods, cheese, nuts, avocados, vegetable and nut oils. They take longer to be digested by the body and do not supply it with nutrients as quickly as it needs.

Foods with a high protein content. Foods high in protein such as meat, fish, seafood, chicken, eggs, beans and lentils should be avoided as they take a long time to digest. The body can use protein as a source of energy, but only after it runs out of carbohydrates.

Foods with a high fiber content. As mentioned earlier, before training, you should avoid foods with a high content of dietary fiber, because such food “moves slowly through the digestive system”.

Among the foods you should not eat before training, you should highlight vegetables, nuts, seeds , beans and lentils.

It is impossible to go on a trip without filling the car with gasoline. The same principle can be applied to preparing the body for sports. If we do not provide him with the energy necessary for physical activity, the intensity of the exercises will not be high, so the ideal meal before training can be considered one that contains a small amount of fat, an average amount of protein and a large amount of carbohydrates. Such nutrition provides the body with energy and maintains muscle tone.