Success of all physical exercise depends on food
Those who are tired of hearing that it's no use sweating the shirt at the gym if you come home and dive into all the goodies you find in the refrigerator. Not losing weight at the speed you would like, not gaining the muscles you want and not acquiring so much resistance are some of the consequences of carelessness with diet. But, the need to have good nutrition combined with physical exercise goes beyond good form.
"To begin with, no physical activity should be practiced in fasting," guides the person responsible for the nutritional team of Minha Vida , Roberta Stella. According to her, muscle activity is driven by sugar which, in the form of muscle glycogen, allows the maintenance of jobs with load, which require strength.
Success of all physical exercise depends on food - Photo: Getty Images
When blood sugar levels are too low, the body can not maintain the same physical efficiency. Hypoglycaemia can lead to malaise, cold sweating, skin paleness, tremors, palpitations, and even fainting during workouts.
In order to avoid this kind of problem, it is important to eat foods that contain sugar up to one hour before you start. (carbohydrates, bread, biscuit, fruit, milk, sweetened yogurt, potatoes, rice, noodles or energy bar). During training, these nutrients will provide energy and oxygen, avoiding muscle fatigue. Carbohydrates also need to be part of the meal that happens to physical activity. "They replace what was lost during the workout and make sure you stay on the rest of the day," says Roberta.
According to the endocrinologist Ellen Simone Paiva, the best option for those who practice physical activities is bread, which has complex carbohydrates or starches.
Success of all physical exercise "It's no use eating a banana and going to the gym as many people do.The basic difference is that in the starch the glucose molecules are released into the blood slowly and gradually, ensuring a stable and sustained energy support, while the fruit's carbohydrates are basically fructose and sucrose, which are fast-release carbohydrates. "
For those who do simple exercises, the doctor recommends a snack with two or three slices of white or whole-grain bread and skinny dairy products, such as white fresh cheese, or lean meats (turkey ham or turkey blanquette). In the case of athletes it is advisable to supplement carbohydrates.
Proteins need to enter the scene, as they are responsible for the synthesis of muscle fiber. Include meats (preferably lean), egg white, milk and legumes in meals. Intake after going to the gym, protein helps in recovering muscles that may have been injured.
What can disrupt the results of healthy workout is fat. "In the right way, it helps in the transport of substances like vitamins A, D, E and K. But in excess, it impairs digestion and causes discomfort during exercise," warns the nutritionist. advice is to get food with the least amount of fat possible. Avoid pasta with very fatty sauces like white, bolognese and four cheeses. With regard to quantity, fats should never exceed 30% of the total energy you consume, that is, 66 grams weighed in the balance.
Carol Buffara, 28, is a businesswoman and succeeds. on the social networks. She has more than 300,000 followers at Instagram, where she posts photos of exercise and healthy eating. In 2011 Carol gained six pounds because she had been unbalanced for six months and had stopped attending the gym regularly.
Long distance races, such as half marathons and marathons, are tests that rely on high cardiovascular and muscular endurance. Because they are running between 2 hours and 5 hours to run, the predominant metabolism is aerobic and has as main fuel for the body. It is important to know the characteristics and requirements involved in these trajectories.