The danger of eating before exercising: this is the time you have to miss

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If you want to lead a healthy lifestyle that helps prevent diseases, in addition to carrying a healthy and balanced diet, nutritionists point out that it is essential to do physical exercise.Something increasingly pressing in Spain, where obesity and overweight advance at a good pace.There are also experts who go some more step and add to this equation the need to have a good rest and eliminate chronic stress.

On this occasion we will focus on one of the four legs of this table: physical activity.Specifically about an issue that raises many doubts when putting on the tracksuit and going out to train: what is better, eat before or after exercise?

On this matter the May Clinic team gives some councilor to enhance training.In the first place they point out: "When and what you can be important to define how you feel when you do sports, either by practicing informal exercises or training for a competition".

That said, what is the best if sports is done in the morning? Does breakfast or better wait for later?As they point out from the aforementioned institution, the ideal is to finish breakfast at least one hour before training."The studies suggest that ingest.If you do not eat, you may feel lazy or dizzy when exercising, "they point out.

On the other hand, if you do not have so much time in the morning and you have the idea of exercising within an hour after breakfast, the recommendation is to make a light breakfast."Focus on carbohydrates to get maximum energy".On the issue of acting on an empty stomach explained to this newspaper Paloma Quintana, dietitian-nutritionist, food technologist and master in human nutrition, that whenever it is done carefully, without making a huge effort and if it has been dinner the night before,There is no problem.

"Sometimes the benefit of acting on an empty stomach is simply to exercise.Infinity of people run on an empty.That is why I would recommend it not so much because it is wonderful, but for people to lose their fear and do not think that it will give it a dizziness and move, "said the nutrition expert.

Advanced the day, after making big meals, the recommendation is to wait at least three or four hours before exercising, since if the time is not expected enough there may be indigestion, cramps or nausea.In the case of making small meals or taking some snack, it is best to take them one to three hours before the activity."Eating before exercising can make you feel lazy.Eating very little may not give the energy you need to continue feeling strong during training, "they point out from the Mayo Clinic.

And what about those little snacks just before playing?As the clinic team points out, most people tolerate very small snacks just before and during exercise.But each person is a world.It will also depend on the intensity and duration of the activity.The key to taking them or will not depend on how each one feels.

"Do what works best for you.It is likely that snacks that you eat shortly before exercise do not provide additional energy if the training lasts less than 60 minutes, but they can serve to avoid hunger turbines ".If the training lasts more than 60 minutes, there may be benefits by including foods or carbohydrates during training ".Some healthy snack ideas: a banana, an apple or other fresh fruit.

Eat later

Once the exercise is completed, whether to skate or perform a Body Combat class, so that the muscles recover and replenish glycogen reserves (which are carbohydrates stored by the organism in the liver and muscles), theRecommendation from the May Clinic is to ingest food containing carbohydrates and proteins within two hours after the session, if possible.These are some good options: a yogurt and a fruit or turkey in whole wheat bread with vegetables.

However, these recommendations on what to eat and how often variations may suffer depending on the duration and intensity of the exercise.That is, more energy will be needed to run a marathon than to walk a few kilometers.In addition, when it comes to eat and exercise, each person is different."Therefore, pay attention to how you feel during your training and your general performance.Let your experience guide you to know what eating habits prior to exercise are most convenient to you ".

Finally, we must not lose sight of the importance of drinking water before, during and after exercise to help prevent dehydration.

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