It is no secret to anyone that food is an important factor for athletes and anyone who performs activities of intensity, can maintain and even improve their physical condition. Therefore, pre-training meals are essential. Without them, the performance of any athlete would not be the same, since when exercising the body consumes essential nutrients and if it does not have to replace them, bodily problems will not take long to appear, such as injuries.
Here we will give you a list of foods so you know what to eat before training, because they are the ones that work best to keep you energized and give the body what it needs to recover. We will also give you a special diet so that you can lose weight and other foods that you should eat after exercising so that you recover some of the nutrients lost so that the body continues to work properly, without fear of gaining weight. Come on!
Many athletes make the mistake of dropping pre-workout meals and others simply eat the first thing they want. These behaviors lead to problems such as loss of energy in the middle of the training session and even injuries due to lack of nutrients that help improve the performance of the muscles. Here we show you what are the best pre-training meals, so that your results in the gym or in sport in general improve progressively.
Formed by up to 75% starch, the green banana is an ideal food for pre-training. This is due to its properties. Starch is a glucose polysaccharide that generates energy through the blood. It is vital to eat it half an hour before so that, when you start exercising, its components are already active. The main objective of consuming this food, in addition to its large contributions in potassium that maintain muscle and neuronal function, is to avoid sudden energy losses while routines are performed.
Eat oatmeal before training
Oatmeal is considered by many as the main pre-workout food. The reason is the high percentage of fiber it has, which translates into a constant supply of carbohydrates to the body. For its part, it is also a meal rich in vitamin B, which improves the absorption of carbohydrates and provides more energy to perform sports practices. It is important to eat it at least half an hour before training.
Coffee in the pre-workout
Scientific studies prove that coffee, specifically the caffeine it contains, improves athletic performance if consumed as a pre-workout drink. Caffeine activates the senses making the person more alert during physical activities. However, you must be careful not to overdo it.
Peanut or peanut butter contains a perfect blend of protein, healthy fats and complex carbohydrates. This causes that, while training, the body produces energy constantly thanks to the absorption of the mentioned compounds. The protein that peanut cream possesses helps repair the muscles exhausted by exercise, just a couple of spoons half an hour before starting the workout, and you will surely improve your performance. Of course, it is not recommended if you are looking for weight loss.
Cocoa beans are a source rich in antioxidants that help reduce anxiety and relaxes muscles, while increasing our brain activity. Basically, cocoa beans, in their natural or powdered form, help reduce insulin resistance if ingested. For its part, cocoa contains high levels of flavonoids that improve physical performance, because they reduce fatigue and prolong energy. In turn, it is also rich in caffeine and theobromine, compounds that ignite the nervous system, which improves athletic performance.
Maca root is widely used as an ingredient in sports supplements. In its natural form, by consuming its extract in powder or tablets, it helps reduce muscle fatigue and this allows for better performance during training. Its antioxidant properties have a large amount of flavonoids and anthocyanin’s that accelerate the recovery of nutrients after physical exertion. However, it is convenient to control its consumption because it increases estrogen levels in excess.
Since ancient times it has been known that ginger really works to treat various conditions, and nowadays it is also used as a pre-workout food. Its content rich in fiber and vitamins such as B3 and B6 provide those who consume a high dose of natural energy. In turn, it also has other nutrients such as iron, zinc, potassium and folic acid, flavonoids, gingerols and essential oils. All these properties contribute directly to that, in the middle of the training session, the feeling of tiredness diminishes.
Weight loss diet
Diets to lose weight there is a large amount, to find one that really works should be composed of changes in eating habits, about 30 minutes of exercise a day and meals with foods that help you eliminate those extra kilos, worse it should always be is adapted to your body, so it is best to be done by an endocrine or other specialist. Here we present a diet to lose weight:
We will start breakfast with a cup of coffee, and if you want to add skim milk there would be no problem. Accompanying the drink we will take a slice of bread with an egg omelet. Subsequently, you should eat a portion of fruit such as banana or banana.
For lunch, a bare yogurt is enough, accompanied by a tomato-filled sandwich with a slice of ham and, at the end, a small handful of nuts, at most 100 grams. After the second meal of the day it is ideal to keep the body energized, especially if you are in constant activity. Therefore, we recommend eating small amounts of nuts before training to keep carbohydrates and fiber to the maximum.
Dinner to lose weight
Dinner is a special meal and should be accompanied with a glass of red wine that helps improve digestion. Now, as the main dish we will eat a bowl of vegetable soup, a grilled fish fillet seasoned with garlic and parsley, and a slice of Iberian ham. If you want some final appetizer, dark chocolate, the higher the percentage of cocoa the better, is an excellent ally because it contributes to weight loss and is delicious.
If you are an athlete and you are looking to lose weight, this diet is ideal for you. Always remember meals, such as nuts before training to improve performance in your physical activities. On the other hand, keep in mind that you must also consume certain types of food after training to lose weight, but also to recover those necessary nutrients that were lost during physical activity.
What to eat after training to lose weight
Did you know that it is vital for our body to consume foods that help recover those nutrients that were lost after training? Did you know that there are post-workout foods that help you lose weight and at the same time provide the properties we need to keep us healthy and strong? Here we will show you what to eat after training to lose weight:
Vegetables are one of the most important foods for any human being. When talking about losing weight but also recovering those nutrients burned in training, legumes in appropriate doses are the ideal food. Apart from these, some like celery have very low percentages of calories, but make up for it with its high fiber content. Another option to eat vegetables after a physical activity are tomatoes with cooked eggs, providing a combination of carbohydrates and balanced proteins.
Other vegetables such as carrots, peas and asparagus are foods that will help you recover what you have eliminated in training without making you gain weight. So you know, to eat vegetables after the gym.
Ripe bananas can consist of up to 85% sucrose. This is structured by glucose and fructose molecules. Basically its action causes it to be absorbed faster by the bloodstream by activating insulin, which recharges the glycogen lost in physical exertion. The banana is ideal for any sport afterwards, because it is composed, mostly of glycemic, which makes the muscles grow faster.
Skimmed yogurt, without fat, is the best option to ingest protein after exercising, with the aim of losing weight. This food is ideal for athletes looking to lose weight, since it is a food that is digested more slowly providing hydrates and probiotics gradually.
This thermo genic food is very low in calories, but it provides large amounts of natural fiber that directly helps with weight loss. This citrus fruit is a rich source of carbohydrates, vitamin C, folic acid, flavonoids, malic, oxalic, tartaric acid, minerals and carotenoids. Each of these properties acts directly in the body, re-supplying everything lost in training. In addition, its components are useful for removing adipose tissues.
Green tea is one of the spices ingested par excellence for weight loss. Its high levels of caffeine increase metabolism as well as energy. This is easily checked if you look at the compounds of the prepared supplements. In most of them you will find a high percentage of green tea extract. This food, which is mostly consumed by infusion, is rich in antioxidants such as epigallocatechin gallate. This property is a strong ally to burn fat attached to the abdominal area.