What to eat before training? The most recommended foods

What to eat before training is decisive if you want to exercise safely. In addition, the foods you decide to consume moments before physical activity can determine your performance . Therefore, you are interested in knowing the most recommended alternatives to take before training.

Macronutrients

Macronutrients are the substances that provide the body with most of the energy it needs to function and stay healthy.

There are three types:

Carbohydrates

Carbohydrates , also called carbohydrates or sugars , have the main function of providing the necessary energy to the body for the resolution of daily physical and metabolic tasks.

When you exercise vigorously, the body uses carbohydrates to work the muscles involved in movement or activity .

It can be said that this type of macronutrient is the first source of energy that our body uses to move.

Protein

They are molecules made up of amino acids that are linked by peptide bonds.

Proteins account for approximately half the weight of the body’s tissues , and are present in all cells of the body, in addition to participating in practically all the biological processes of our metabolism. In addition, they are essential for muscle growth and construction and for the synthesis and maintenance of various tissues or components of the body.

Fats or lipids

Fats are the molecules that the body uses to make nervous tissue and hormones, as well as ultimately use them as fuel. If the fat that is ingested is not used for energy or to build the components of the body, it is stored in the form of adipose cells (fat).

Why is a good pre-workout meal necessary?

Before exercise, it is highly recommended to eat a food intake so that our body can have all the minerals, water and energy that it will need to use during sports practice, in addition to trying to help repair and build muscle tissue once it has been completed. physical exercise.

This meal can be a simple snack, a light meal or a main and more forceful meal depending on factors related to the person’s habits, context of meals (number of daily meals, energy needs, etc.), of the training itself (intensity of the exercise, duration, objective of the training, etc.) or the moment in which it is carried out, since it will not be the same to eat 30 minutes before the event than to do it 2 hours before.

What to eat before training?

To describe the best foods to include before training, we are going to divide them at the time of doing it, since this will directly affect the sensations of our body once we start training.

What to eat 2 to 3 hours before physical exercise?

The food that is made leaving this period of time between exercise may be greater in terms of caloric level and quantity .

The best foods in this situation would be:

Potatoes

Cooked or baked potatoes provide potassium and fiber and are a great fuel for the moments before training. Complex carbohydrates can give you enough energy for your body to use it during training.

¿Se pueden comer patatas para adelgazar?

Eggs

An omelet of 4 or 5 eggs combined with a good source of carbohydrates (brown rice, oatmeal …) is a great idea for before training.

Eggs have a high biological value protein, carotenoids, phosphorus, zinc, selenium, omega 3 and a myriad of vitamins.

Los métodos para congelar huevos

Salmon

This blue fish is an ideal source of protein a few hours before training. Salmon protein along with its contribution in healthy lipids can slow down the rate of digestion, allowing your body to have that energy for longer. In addition, it is a fish rich in omega 3 fatty acids, essential for good cardiovascular health and can help reduce inflammation.

Salmón, un pescado saludable que comer antes de entrenar

Rice

Preferably whole grain. Brown rice and white rice have a very similar energy value (they have a similar amount of calories, about 360 Kcal), what differentiates them is the fiber content and certain vitamins and minerals. Before training we are interested in ingesting low glycemic carbohydrates that provide us with sustained energy throughout the training.

arroz antes del entrenamiento

Between 1-2 hours before training

About a couple of hours before training, food intake should be controlled especially if you are going to do an intense training and do not want your digestive system to take a toll on you.

Yogurt

Yogurt is a source of proteins of high biological value, easily assimilated calcium, potassium and phosphorus . But we must avoid its consumption before physical exercise if we have lactose intolerance.

Yogurt is one of the foods that helps us maintain a good intestinal microbiota due to its prebiotic components, which is why it helps us to ensure the digestive health of our intestines. The microbiota is essential for good digestive health since our body can assimilate the nutrients it needs before, during and after training.

Alimentos que previenen los calambres musculares perfectos para comer antes de entrenar

Tuna

If your goal is to improve performance and increase your muscle mass, you will need to add enough protein to your diet. That is why tuna is a very good alternative to include in this period of time, since it is easy and quick to eat. Tuna provides us with healthy fatty acids and protein. Although it can be quite beneficial for our body, we should not abuse an intake, as it can provide endocrine disruptors.

What to eat before training with less than 1 hour to exercise

Coffee

Caffeine is a stimulant that for years has been used in the sports world to improve the performance of physical exercise. Coffee helps raise energy levels and helps mitigate fatigue , because caffeine blocks the adenosine receptors that make our body feel tired and promotes the synthesis of adrenaline, the hormone that keeps us alert.

Cafeina

Almonds

The almond is highly caloric, so it will help provide energy without requiring a very heavy digestion. In addition, it is quite interesting for athletes due to its high content of phosphorus and magnesium that helps maintain strong bones. They also take care of our muscles and promote good rest and recovery.

Conclution

Training is a fantastic tool to maintain the health of our body, but if it is not accompanied by a good diet, we will not be able to benefit from the physical and physiological changes that sports practice can bring us. In addition, facing physical activity without a good previous diet will make our body unable to maintain activity for the desired time, it can even cause the known lipothymias due to a lack of nutrients and / or energy.

Knowing what to eat before training and eating a good diet after exercise should be essential if we want not to suffer from imbalances in our body.

References

  • García, D. (November 8, 2020). What to eat before exercising? realfooding.com. https://realfooding.com/articulo/que-comer- before-de-hacer-ejercicio-2/
  • Robledo Vico, J. (December 2, 2017). What should I eat before training? We give you 6 options. as.com https://as.com/deporteyvida/2017/12/02/portada/1512223580_413402.html
  • Almonds: a dry fruit full of properties and benefits. Lavanguardia.com https://www.lavanguardia.com/comer/materia-prima/20180713/1145/almendras-propiedades-beneficios-alimentos-valor-nutricional.html
  • Coral, M. (April 22, 2021). Yogurt: the benefits and properties of the ‘king of probiotics’ that is not always healthy. elespanol.com https://www.elespanol.com/ciencia/nutricion/20210422/yogur-beneficios-propiedades-probioticos-no-siempre-sano/573692981_0.html