health
Find out which is the best pre-workout option
Alice Lins
Published on 04/25/2024 at 9:46 pm
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The importance of food in preserving a healthy lifestyle is undeniable.
Its influence goes beyond simple weight control, sleep quality and emotional well-being, extending to performance during sleep. practicing physical activities and the effectiveness of post-exercise recovery.
For individuals dedicated to sporting activities, the pre-workout mealconsumed before exercise, is widely recognized as a determining factor in achieving satisfactory results.
However, according to experts consulted by BBC News Brazilthe main purpose of this pre-workout meal is to ensure satiety and maintain energy levels, rather than to perform “great miracles.”
What is the best pre-workout?
Julia Engel, sports nutritionist and host of the podcast Em Busca da Performance, clarifies that what is consumed before training mainly serves to support the body during the activity.
The real importance lies in the previous “post-workout” meal, as it is at this time that the body replenishes glycogen, a fundamental glucose reserve to provide energy during physical activity.
Glucose and glycogen play crucial roles, being stored in muscles and released as the body needs additional energy during exercise.
A meal designed specifically for post-workout is essential for replenishing these reserves, providing the body with the fuel it needs for the subsequent workout.
Engel recommends consuming fast-absorbing carbohydrates after training, preferably a combination of glucose and fructoseto ensure effective replacement of muscle glycogen.
She highlights foods like corn and potato cerealswhich offer this combination naturally.
The quantity and choice of food must take into account several factors, such as age, weight, type of exercise and intensity.
Furthermore, protein intake in the hours following training is crucial to promote muscle synthesis and facilitate recovery.
What to eat before training?
Morning workouts
- Natural yogurt with fruit and a drizzle of honey
- Fruit salad with granola
- Orange juice with beetroot and ginger
- Whole grape juice
- Dates
- Banana
Afternoon workouts
- Sandwich with low-fat cheese, egg, chicken or tuna
- Roasted banana with slice of low-fat cheese and cinnamon to taste
- Fruit smoothie
- Açaí
- Milk cream
Evening workouts
- Omelet with oatmeal and chicken or beef
- Fruit smoothie
- Sweet potato or potato with chicken
- Tapioca with egg
It is important to highlight that a lack of adequate nutrition before training can harm sports performance and affect health.
Exercising on an empty stomach can lead to early fatigue, dizziness and gastrointestinal discomfort, as well as contributing to loss of energy. muscle mass.
*With information from BBC News Brasil.
