Nutrition and physical activity should always be perfectly synchronized to maximize results both in terms of performance and for the line. The type of meal and the time are to be assessed on the basis of physical activity and the solicitation required of the internal organs.
WHEN TO EAT FOR HIGH INTENSITY ACTIVITY
“When practicing intense sports such as running and Hiit training it is necessary to eat at least three hours before”, explains Elena Casiraghi, sports and nutrition expert, author of the book Nutrition is not competition, published by Cairo: «I recommend taking easily digestible carbohydrates such as pasta or rice, accompanied by a protein source.
On the other hand, I do not recommend eating the fibers contained, for example, in vegetables ».
Lo snack. «Also in this case, the ideal is the combination of carbohydrates + proteins, for example a slice of bread with low-fat cheese such as ricotta or a Greek yogurt. If the snack takes place close to training, it is better to focus on an energy bar that provides only the nutrients I need. Hydration is a factor not to be forgotten for a good performance: drinking a glass of water every hour during the day allows you to arrive well hydrated ».
POWER SUPPLY AFTER WORKOUT
Everything is played in the first 30 minutes after playing sports. “This is the time when all the cells in the body that have worked absorb nutrients and are most efficient. After exercising, carbohydrates are necessary to restore energy and, if taken during the first half hour, they are used by the body directly in the muscles, a positive aspect to be taken into consideration also in terms of weight loss. While proteins are used to activate muscle stimuli and promote recovery. The ideal snack consists of a fruit and a piece of Parmesan or yogurt with oat muesli “, says Elena.
The body is our best ally to know what we need, which is why it is also important to know how to listen. «After a high intensity activity, the so-called comes on selective hunger, the desire for a specific food, which is exactly what the body lacks. For example, if we feel the need to eat very watery and thirst-quenching fruit, it is most likely because we have lost water and potassium, a fundamental mineral for recovery ».
AND FALL IDEALS
If lunch or dinner exactly coincide with post-workout recovery meals, they must contain 0.3 grams of protein per body weight. «The dish must be divided into: a third with lean proteins such as chicken or egg white, in this case I would avoid the most suitable cheese for a snack, a third with vegetables and a third with complex carbohydrates such as pasta, rice and cereals. Grain cereals such as oats, spelled or rice are preferable because they preserve all the vitamins. All seasoned with extra virgin olive oil. If I want to indulge in a sweet cuddle, a piece of chocolate with at least 75% cocoa is advantageous because it contains polyphenols that promote well-being ».
EMPTY STOMACH WORKOUT
A useful strategy only in case of low intensity workouts such as a light jog, a short duration Tabata workout, yoga and pilates, or cycling. “When you train on an empty stomach, the body uses proteins and transforms them into sugars and activates genes that lead to a greater fat burning. Therefore, the real consumption of fat does not happen during the workout, but in the following hours, stimulating the metabolism ”, explains Elena.
The breakfast. Imagining we worked out early in the morning, breakfast within 30 minutes does not negate the effort made. «Breakfast makes your training effective and allows you to not further affect the glycogen, burning the muscles and activating a sense of hunger that leads to eating more during the day. There breakfast type it is based on yogurt with muesli and fruit, or omelette with egg white and oat flakes or porridge with protein powder to balance the carbohydrate share. A positive note is given by the coffee which favors the absorption of sugars. In fact, caffeine is perceived by the brain as a sweet substance even if it has not been sweetened, an aspect to be taken into consideration to better control sugars. Coffee drunk on an empty stomach has a completely different effect because it stimulates the consumption of other sweet foods ».
Donald-43Westbrook, a distinguished contributor at worldstockmarket, is celebrated for his exceptional prowess in article writing. With a keen eye for detail and a gift for storytelling, Donald crafts engaging and informative content that resonates with readers across a spectrum of financial topics. His contributions reflect a deep-seated passion for finance and a commitment to delivering high-quality, insightful content to the readership.
