Eating healthy is much more important than we think. Many think that eating enough after training is the best, and no. It is important to feed the body and offer the minerals and vitamins that it has lost, but it is not good to get bloated since many of us tend to eat late and rarely give the body a break of an hour and a half or 2 hours between finishing dinner and sleeping.
We are going to learn several ideas for healthy eating, as well as understand why it is so important to eat healthy every day. We will also know the recommended foods for the fitness dinner and the prohibited ones.
recommended foods
The dreaded carbohydrates have a reserved space at dinner. We should not necessarily hate them, what happens is that they increase blood sugar levels and they are calories that we will not spend sleeping, so we have to be careful what we consume, at what time and how much. We have done physical activity, yes we can make room for carbohydrates, if not… it will be better that we discard them.
Blue fish , another excellent option, which will even help us to be healthier, lose weight and keep us well hydrated and nourished. For example, a salad with tuna, although tuna or mackerel is better. A small fillet of salmon with a vegetable scramble is another great idea.
Vegetable purees are one of the best options, since they provide important nutrients to the body, and on top of that we facilitate digestion to the maximum. If for dessert we chose yogurt and soft fruit, it would already be the perfect fitness dinner.
Soups with noodles or rice and some quality protein like shredded chicken. They are foods rich in nutrients and the format will help us sleep better. For dessert we can add something sweet like fruit with natural or soy yogurt and a pinch of pure chocolate chips or coconut.
Eggs, in all its forms, except fried. We can make steamed eggs, in the microwave, French omelette with asparagus, spinach or even with cheese.
Everything that is easy to digest and low in fat, and rich in nutrients, will favor recovery after training and will allow us to have a peaceful rest of between 6 and 8 hours, as indicated by the experts.
Forbidden food
It is quite obvious that all those foods that contradict what we have discussed in the previous section come here. Starting with free sugars, excess carbohydrates, fried foods, industrial pastries, soft drinks, spicy foods, etc.
All these foods are loaded with fats that make digestion difficult, will be stored in our body and silently worsen our health. Everything that is extra fats and sugars, we must try to reduce them as much as possible, whether we have trained or not, since we must have a healthy diet every day.
It is also not a good idea, eating low fat, but a lot of it, this is also discouraged. Not because it is healthy, we can eat a lot and daily. The best thing is to have a very varied diet with which we provide different minerals and vitamins to the body.
Benefits of eating healthy
Consciously eating healthy on a daily basis and not out of obligation, since this can damage self-esteem and cause eating disorders, has a series of benefits that we are going to list below:
- Better health.
- Healthy skin, and we can even get rid of acne.
- Healthier teeth.
- Strong musculoskeletal structure.
- Reduces the risk of heart disease.
- Reduces the risk of cancer.
- Less likely to be overweight.
- Little chance of having diabetes.
- It improves our mood.
- We feel stronger and more vital.
- Strengthens our immune system.
- Promotes good pregnancies.
- Regulates intestinal transit.
- We are well fed.
- The brain develops well.
It’s not just about eating healthy, you also have to have good lifestyle habits, such as not smoking, not consuming alcohol on a regular basis, playing sports and staying active for at least 30 minutes a day, interacting with other people, cultivating your mind, etc.
Possible drawbacks
Yes, having a fitness dinner has drawbacks, as long as we don’t do it right, of course. For example, one of the main drawbacks is feeling hungry just when we go to bed. Remember that we have to leave a break of between an hour and a half and 2 hours between dinner and bedtime. That is why, if dinner has not been enough for our stomach, we can feel hungry before bed. In this case, we recommend a glass of warm milk, soy yogurt, an ounce of dark chocolate, a few walnuts or almonds, some apple slices, etc.
It may also be that the fitness dinner is insufficient at a nutritional level and we feel down , very thirsty, lazy, extremely tired, etc. Here we must support with natural fruit drinks, for example red fruits that are rich in antioxidants. We can also add some sugar, such as a sweetened natural yogurt, a glass of warm oat milk with pure cocoa.
It may be that some of the foods we have eaten have made us feel bad. Sauces are not usually well tolerated at night, nor are fried foods, fats, or foods that require a lot of chewing and an overexertion of the stomach. It may also be the case that after training and an excess of fiber, we end the night by making an urgent visit to the bathroom. That is why we must be careful with the amount of fruit we eat for dinner and the mixtures we make.
Ideas
Some ideas of dishes for fitness dinner, apart from those that we have given in previous sections, we are going to give several more that we will surely put into practice from today.
- Hake fillet with steamed carrot.
- Pumpkin hummus with crudites.
- Vegetable stew with egg yolk.
- Mashed potatoes with peas, zucchini, cucumber, mushrooms and cabbage.
- Baked eggplant with pepper hummus.
- Turkey fillet with salad.
- Salmon with salad.
- Vegetable and seed puree.
- Fruits with yogurt, pure cocoa and nuts.
- Omelette with cheese and cooked ham.
- Grilled chicken fillets with sweet potato
- Bread with avocado and steamed egg.
