Like any other machine, the body needs energy. If we want our performance to be the best we can not neglect our food and that we must pay particular attention to food before, during and after each exercise.
The main symptoms that we will notice if something goes wrong in our food stomach pain, feeling of emptiness or heaviness, discomfort, sweats, cuts of digestion or ‘birds’. In this entry I will talk about tips and important details on how and when to eat.
This meal will be mainly formed by carbohydrates, being advisable to introduce something of protein if we believe an activity very intense or higher 3:30 hours.
An example might be the following: first dish of rice or pasta (avoiding sauces and condiments), followed by chicken or fish grilled and yogurt for dessert.We always ingeriremos easy to digest food and avoid raw food. The amount will be necessary, not eating more than usual and never accompany it with drinks with sugar, such as juices and soft drinks.
To ensure that we have done the digestion must spend at least three hours between the start of the exercise and food.
Food During The Exercise:
The following rule must be very present: ‘eating before hunger and drink before thirst’. After the first hour of exercise, we will have to start to eat to keep our body in an optimal state.
The energy bars: usually composed of cereals, fructose, glucose, lactose, sucrose, honey, chocolate, fruit, nuts, dairy, soy, etc., they have a high calorie content and are practical and easy to carry. For this reason they are the most chosen by all athletes. It is highly advisable collate these bars with fruit since it, unlike that bars them, has a high percentage of water and will help us to digest and assimilate better. We will eat sparingly, and often. For example, you can wrap the fruit in small portions of film or aluminum foil, and every half hour take a little water, a piece of fruit and a half bar. This provisioning also we can add any pastry or puff pastry.
Gels: tend to have mainly carbohydrates for quick assimilation (maltodrextinas, dextrose, glucose, sucrose…) and are very practical and easy to swallow.They are perfect to complement our food, but never as a substitute. If you have not eaten well, notes you empty and you feel you do run out of gas, it is the time to use them.
Sports drinks: to exercise long and warm days it is essential to maintain good hydration, so it is suitable to use mineral salts in our drums. You have to drink well hours before the test, and during the same drink small drinks every so often. Pulls and cramps are often a symptom of poor hydration.
In the days of adverse conditions, when it is hot or much cold, should bear in mind that our body has an increased wear and why we must force us to eat.Many times they are the days in which less and worse we eat during exercise.
Food after exercise:
Once finished our activity, first and most important thing is to recover from the effort. After an intense activity we do not ingest food or food heavy immediately. During the first half hour, upon completion of the exercise, we will try to make a small meal to regain strength-based sports drinks, fruit, smoothies, cereals, yogurt, energy bars…
f you are looking for more tips on nutrition for sport I recommend you visit the blog of sports nutrition in Decathlon, “athlete to eat”, where you will find much more information, and remember that we are at your disposal to answer all your questions in the comments.
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