Foods that help with physical activity

If you like exercising, playing sports, and are always doing something that requires physical effort, do you know exactly what to eat before and after physical exercise? A good diet makes all the difference in getting the best results from these exercises. Without adequate nutrition, the body does not have the energy to carry out the activity. Muscles and organs will need a source of energy and the body takes it from the muscle.

Up to an hour before exercising, have light snacks that are rich in carbohydrates and fiber. They help maintain energy during practice. Choose foods with a low glycemic index: whole grain breads, cereals, sweet potatoes or fruits (if they have an edible skin, consume them too), nuts and chestnuts. They have slower digestion, so sugar will be released into the body little by little, keeping energy constant. Avoid foods with a high glycemic index such as white bread, biscuits, refined sugar, cakes and pies can lead to symptoms of hypoglycemia, which is a sudden drop in sugar. This causes dizziness, fatigue, tremors and headaches during exercise. Also avoid combining too many foods rich in fiber, as they can ferment and cause abdominal discomfort during exercise.

If you want to eat within an hour of training, replacing nutrients is essential to help increase, maintain and restore muscle mass. Therefore, opt for proteins. But they must not come alone. The meal also needs to contain carbohydrates, which are very important in improving performance and muscle mass. Among them are: turkey breast, white cheese, ricotta, cottage cheese, yogurt, milk, lean meats and soy.

It is always important to remember that hydration is essential. Drink water before, during and after physical activity. Dehydration impairs performance and can lead to symptoms such as dizziness, fatigue, nausea and even kidney damage. Training on an empty stomach should never be done without very precise instructions and without proper medical and nutritional guidance. Otherwise, it can be very harmful to your health and that is the last thing we who exercise and care about our health and well-being want.