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Learn how to eat before and after exercise

Learn how to eat before and after exercise

Many promises of the beginning of the year have been put into practice. Having a healthier lifestyle, eating better and practicing physical activity is part of the new year's project, and there are a lot of people who are really involved in pushing these changes forward.

But despite goodwill, many have not yet done well. The answer may be in food. Pre and post workout care helps in finding the ideal weight and exercise performance.

It is very important to know that if the initial goal is to lose weight, the food should be low-calorie, ie food consumption should be less than the expense. Even with training, if there is no reduction in food consumption, there will be no weight loss. Thus, the training should not be performed for more than 60 minutes. A body that receives less energy than it spends will not have energy stores for too long. Adjusting the eating, time, and type of training is much more effective than spending hours in the gym.

The definition of what to eat before and after is often a common question among gymnastics practitioners, and we often encounter errors that can seriously compromise the results. Fast training, for example, generates weight loss, but does not spare muscle mass. Efficient training is the one that promotes just the opposite, preserves muscle mass and burns localized fat.

Carbohydrates are the essential nutrients before training, especially those with slower action or complex carbohydrates. They are responsible for generating energy for the human body. When we can provide the right energy for the body we adjust the metabolism to improve and fat burning efficiency. So, before the training is morning, afternoon or night, the most suitable food for consumption are those derived from carbohydrates. It may be bread, cereal or sweet potato that has gained an extra highlight in recent months. Fruits have quick-acting carbohydrates, so they are not indicated in the pre-workout, especially when performed in the morning.

In post workout, nutrition has the role of repairing muscle damage caused by exercise. Proteins are the only nutrients capable of doing such repair. But they do not act alone. They need the energy from carbohydrates, especially those that act immediately, like fruits. This means that there must be a combination between the two nutrients. The training schedule is what will define the best protein offer offered in the post-workout. The intention is to always keep the nutritional recommendations close to each person's eating habits, and not add an extra meal to the menu.

On return from morning training, milk, preferably lean, is the best protein to restore damage muscles. If it is beaten with a fruit, the carbohydrate and protein combination is perfect. Anyone who has any intolerance or rejection of milk can consume the egg, which can be accompanied by bread or toast.

Mid-morning or late-afternoon workouts should be followed by full meals, lunch or dinner. Proteins from animals (beef, chicken, fish or egg) are the largest allies of post-training. The supply of carbohydrate is fundamental, in this case it can be rice, potatoes, sweet potatoes, mandioquinha, among others. Adjustment of portions is critical to achieving the best results.

The use of nutritional supplements should be used after proper analysis of training and daily dietary recommendations. Use without recommendation can cause health damage and influence weight-related results. A professional nutritionist should always be consulted before using supplements.

There is no doubt about the health benefits that physical activity brings. Coupled with good nutrition the gain is enormous. Normal weight, strong heart and guaranteed longevity. Strength for all who have resolved to change their lives and have been on this path for some time. May the good results captivate those who have not yet begun!


Eating too fast makes you fat and bad for your health

Eating too fast makes you fat and bad for your health

Due to the day-to-day running of people many people end up leaving aside some simple habits that can contribute to a healthier life. A great example of this is the custom of eating very fast, we know that eating a meal slowly may seem like a luxury, but according to the American Heart Association (AHA) this practice is fundamental to our health.

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Angela Passig de Oliveira changed a life history in months and lost 16.7 kg

Angela Passig de Oliveira changed a life history in months and lost 16.7 kg

The extra pounds have always been part of the life of Ângela Passig. Chubby child, began to worry about weight as early as adolescence, when he was 1.67 m and 58 kg. "I was already chubby and I was careful not to gain even more weight (find out your ideal weight)," he says. And so it was until she was 29, when she became pregnant with her first child.

(Food)