What to eat before and after training: is it good to fast?

What to eat before and after training or exercise is no less a problem.

This is proven An appropriate selection will help optimize sports performance, facilitate the best recovery and prevent injuries.

In this sense, Rubén Bravo, Spanish nutrition and obesity expert, explained some fundamental guidelines in a note for the Marca website.

If you exercise in the morning

Breakfast, in this case, should be very light and wait half an hour for the physical routine. This will promote the use of body fat as an energy source.

It’s worth clarifying That It is absolutely not advisable to exercise with too many hours of fasting. “Mainly because during the night glucose levels drop significantly and it is possible to have feelings of nausea, dizziness and lack of vitality,” says Bravo.

After training, you can eat a more complete meal to recover nutrients. Cereals, dairy products and fruit are some of the essential elements of this snack.

For night workouts

One key: Avoid exercising two and a half hours before bedtime. It is also not recommended to skip the next dinner, as it will help better recovery.

What to eat? Bravo recommends a light dinner with all the nutrients and energy you need. A good option: “A dish where vegetables (raw or cooked) occupy a third part; carbohydrates (such as rice or boiled potatoes), a fourth proportion; and lean protein, a third,” advises bravo.

While a small portion of healthy fats, such as obtained from a teaspoon of virgin olive oil; or three walnuts – will be essential to counteract physical exhaustion.

good hydration

Before, during and after physical activity it is very important to drink water. This not only improves sports performance, but also has positive health consequences.

“You will avoid any symptoms of dehydration and replenish electrolytes, substances that allow the body to function properly,” concludes Bravo.