Healthy eating for physical activity should take into account the type and intensity of the athlete's physical and objective attrition.
However, generally, before training you should give preference to carbohydrates with low glycemic index so that, in addition to providing the necessary energy, they reduce hunger during training. After the workout, it is advisable to eat foods with a high glycemic index such as bread, jam, honey, guava for rapid replacement of energy and improvement of muscle recovery.
1. Before training - ingest carbohydrates
Between 20 and 30 minutes before exercising one should eat one of the following :
- 200 ml fruit vitamin with natural yogurt (with cereals to make more energetic);
- 250 ml pear juice;
- 1 cup of gelatin with yogurt.
Before beginning the workout it is important to eat carbohydrates so that the body does not use the muscles as energy source, avoiding eating hard foods such as bread and cheese, which need more time for digestion.
2. After training - ingesting proteins
Up to 30 minutes after exercise you should eat one of the following :
- Eggnog: composed of egg, yogurt and little sugar;
- Yogurt or milk with fresh cheese or turkey ham;
- Tuna salad.
After the training it is important to ingest proteins to promote the reconstruction and growth of the muscle mass, being necessary in some cases the use of protein food supplements.
See other examples of snacks:
The amounts to be taken depend on the intensity of the physical activity practiced, so it is important to consult with a nutritionist. For example, if exercise is high intensity and for more than one hour it may be necessary to use a sports drink during electrolyte replacement training.
