Evolve Fitness Concept

Pre and intra nutrition training tips

Before and after a Fitness workout, in the gym, at home or outdoors, you can follow some nutrition tips that we have for you.

From the preparation to the recovery of a workout, the right nutrients at the right moment interfere in each of these phases. In fact, proper nutrition is just as important as good training planning and discipline, to achieve better results.

I need to know more

Pre-workout food

Scientific evidence shows that eating a proper meal before training seems to improve performance. Ideally, this should be done 2 to 3 hours and up to 30 min before its start (the closer to the start of the lighter workout should be the meal), should be easy digestion, rich in carbohydrates and contain some protein .

If the pre-workout meal is breakfast or one of the snacks - suggestions:

(Clarify doubts with us, we give the example)

• Natural yogurt with oats, red fruits and almonds (other nuts to taste);

• Fresh cheese, an apple and cinnamon;

• Yoghurt, banana, oatmeal and cinnamon shake (optional);

• Egg scrambled with oregano sunflower seeds and cherry or cucumber tomatoes;

• Whole cheese toasted with fresh cheese and half papaya with lemon juice;

• Oatmeal and banana pancakes;

• Coconut oats;

• Homemade cereal and nut bar and a natural yogurt with chia seeds

• Corn tortillas with peanut butter and banana

If the pre-workout meal is lunch:

(Clarify doubts with us, we give the example)

• Choose a complete meal with meat, fish or eggs (source of protein) and carbohydrate-rich monitoring (rice, pasta, potatoes, sweet potatoes, pulses - give preference to whole choices) and vegetables or vegetables;

• Give priority to the simpler and less fat confections such as grilled and cooked to make digestion easier and avoid abdominal discomfort during training;

• Also prefer lean meats and fish in moderate portion for their easy digestibility;

• Avoid alcoholic beverages and desserts. If eating dessert opt ​​for fruit or gelatin.

Other considerations:

• Drink water, not only during training, but also in the hours before, even if you do not feel thirsty. Dehydration not only compromises performance but limits recovery;

• Before high-intensity workouts, or if you feel hungry the hour before, snack with low-glycemic carbohydrates, fruit (pineapple, red berries, kiwi, apple), whole grain toasted, vegetable drink (oats, Cashew, almond, rice), cooked sweet potatoes;

• Avoid eating immediately before training, especially foods or preparations with a lot of fat such as fried foods, salty or very sugary snacks, pastry products, bars that contain a lot of sugar, among others), since this nutrient delays gastric emptying, predisposing For abdominal discomfort during training, and or, may create a glycemic peak (consequently responsible for reactive hypoglycaemia).

I want to get a better nutrition

Intra-training food

(Check with your Personal Trainer if in fact you need to nurture intra-workout, usually only advised at very high intensities, or long-lasting, and when the goal is performance, or there is a strong propensity for cramps)

Suggestions:

• If you train for more than one hour per session, with moderate or high intensity try making your own sports / isotonic drink (2 tablespoons of honey, a pinch of salt, half a lemon juice, 250ml of cold water). Consume it gradually, every 10 or 15 minutes, and avoid drinking large quantities at one time;

Remember that each case is a case and there are always needs for adaptations to your reality, everyday, personal taste, intolerances, goals, hormonal factors, among others. Count on Personal Trainers to help you, and get the "right recipe" that works for you. Contact us now!

Text by Miguel Paiva adapted from article by Holmes Place