The holidays are over and it’s back to the grind, therefore a good idea to start off this 2014 is to regain fitness and sports activities we did until a few days ago. However, do not go crazy: avoid diets extreme, but the goals you want to achieve with the exercise will not be met.
To guide you in this journey of reintegration to normal, we show what things you should eat before exercising and how you should do to optimize your physical performance, as advised delivering the site CNN Spanish.
If the first thing you do in the morning is do-not exercise more than an hour and did not suffer from fatigue, can skip breakfast and eat after performing your routine. Some people prefer dawn no appetite and do other things before. While it is not suggested, yes it can be done because the body stores enough glycogen since the last meal the night before, so there is pent-up energy.
Of course, after doing sport is necessary that breakfast is consumed no more than 30 or 40 minutes later and it must combine carbohydrates and proteins , but not too many. With exercise our body is constantly degrading, needs replacement, and Protein helps this, explains Carol Kelly, a nutritionist at Emory University in Atlanta.
Some options you can try to have a balanced breakfast are:
Yoghurt Greek and an apple
Humus and whole grain crackers
Ideally: A meal before sports
While some people have the ability to perform activities without gravitating need to eat, carbohydrates are essential to have good performance in sports and in the workplace. Carbohydrates are the fuel for our body and our brain. If you think of your metabolism like a campfire, carbohydrates are the fuel that makes the garment fire, Kelly explains.
According to the expert, ideally before sports the individual eats a meal composed of carbohydrates which must be quality-, lean protein and heart-healthy fats.
Sport after office
Meanwhile, if you are one of those women who can only exercise in the afternoon or after work, some examples of lunch you should include in your diet should be similar to these:
ATurkeysandwich and a serving of fruit
Pulp of whole grain with tomato paste, low-fat
A Salad with grilled chicken
Beware of free radicals
Exercise gives many benefits to our body, including the secretion of endorphins that make -hormones are with more spirit and we feel happy- and improvement generated in our quality of life and our mental state. However, one of the few negative effects that sport has on us is that it makes us to generate free radicals.
Free radicals are molecules produced when your body breaks cells, and this may smash up it. Therefore, the best option to help our body to get rid of them is to eat lots of fruits and vegetables. Salads, apple, mushrooms, onions, even vegetable sauces are good choice to consume during the day, according to the specialist at Emory University.
If you perform exercises for more than 60 minutes a day, it is important to increase your intake of carbohydrates and protein for your body is not weakened to burn as many calories.
If the first fixation you do in the morning is eat breakfast and go to play sports, eat something light, like a stick of cereal, toast, a glass of milk or yog hurt, but do not skip it because you need fuel to function.
If usually perform very intense and extensive disciplines, you should incorporate into your diet some kind of sports drink. Consuelo while you work, but look them has between 6 and 8% carbohydrate-electrolyte solution so you can reach your goal. This will hydrate and give you energy to get through.
In Contrast, if you are a person who makes routines average as most people water is a good way to stay hydrated during the day and while exercising.