What to eat before, during and after training

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Scientists have long known that what you eat before, during, and after exercise can lead to workouts or interrupt them, and possibly affect your physical results.

So what do nutritionists recommend? Experts say that high-quality carbohydrates are important before exercise, and proteins are important after exercise.

What is before training

Eat carbs before exercise, but not too much, said Nancy Cohen, professor of nutrition at the University of Massachusetts at Amherst.
To put this in perspective, an average banana has about 27 grams of total carbohydrates.
According to the Mayo Clinic, if you consume 2,000 calories per day, 225 to 325 grams of carbohydrate should be consumed in Dietary Guidelines for Americans.
When should you eat? About an hour or four before training, Cohen said.
Refueling Your Exercise Body

A review by researchers from the University of Sydney in Australia claims that carbohydrate intake can improve stamina. The article was published in the food journal in 2011.

Researchers rated 50 previous randomized single- or double-blind studies on carbohydrate ingestion and endurance exercises. Researchers concluded that research data suggests that carbohydrate intake can increase adult stamina.
Research on how high-quality carbohydrates can affect performance, especially endurance, dates back to the 1930s.

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“By consuming carbohydrate-rich, low-fat, low-to-moderate-protein foods, you can make sure you have enough muscle glycogen as fuel for your physical activity. This may include low fat granola bars, fig bars, peanut butter and jelly sandwiches, bananas, yogurts, pasta, or other high carbohydrate foods, Cohen said.
“Sufficient fluid is also important,” she said. “In general, you can consume 5 to 10 milliliters of water per kilogram of body weight two to four hours before your workout.”
If you prefer to sweat in the morning, experts share the question of whether you should eat ahead of time.
It should be your own decision on whether there is breakfast before or after training, said Stuart Phillips, a professor at McMaster University in Canada and director of the Center for Nutrition, Exercise and Health McMaster.

“I train before breakfast every day, because that’s when I like to work out. I take nothing but a cup of coffee, or a piece of toast. My big breakfast comes after. But this is not so. Tell me, is it good or bad. I do it, ”Phillips said.

However, Cohen said that it’s important not to start an exercise routine on an empty stomach.
“If you have not eaten for a long time, your body is in a hungry state. Typically, your body uses glucose as fuel and begins to break down muscle glycogen to deliver the glucose your body needs for exercise. When hungry, muscle glycogen will be depleted faster. Your body will then start breaking down fats to get the necessary energy, ”Cohen said.

“This can lead to ketosis or the accumulation of keto acid in the blood, which can be harmful to the kidneys for a long time and cause fatigue and dizziness,” she said. “Although exercise on an empty stomach can burn fat, this does not seem to be beneficial in the long run. And, if fatigue means that you cannot train at full strength, then you also cannot maintain effective training. ”

It is recommended to eat eggs, cereal and milk, toast with peanut butter or fruits and yogurt for a morning workout, recommended Cohen.

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