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What to eat before workout?

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What to eat before workout?

What you eat before a workout affect your presentation to a very large extent! Eating right before your workout is very important because it is the food that you will use your energy during your exercise. If you want to know what to eat after exercise to see post “what to eat after workout.”

What is good to keep in mind when training is to not eating an excessive amount of food containing the food and nutrients that takes a long time to break down, too close to one strength workout. When your blood sugar drops much energy is used to break down food and then you will be very tired and quite simply can not train on a level with high load and high speed.

Another disadvantage of eating too close to a workout is that a large part of the body’s blood is gathered around the abdomen, making it difficult to get blood out to the muscles. Without blood to the muscles working the muscles deteriorate. Large meal (lunch, dinner) should be eaten within three to four hours before exercise.

The goal of these meals is to top the stores of glycogen (muscle cellular energy stores) to one during training be able to hold a high intensity for as long as possible and to minimize hunger pangs during activity.

If you eat about 4 hours before training, it should include a normal sized portion with a cooked meal with something more rice / pasta / potatoes / cous cous than usual. Drink in this case can contain simple carbs if you want. If this target is instead taken 2 hours before exercise, it should include a more breakfast products, focusing on cereals (bread, oatmeal, muesli and dairy products). Fiber and fat content should this goal be low, since fat and fiber leads to a slow gastric emptying and stomach discomfort during exercise. If you train early in the morning, this goal should be taken late in the evening before.

If you eat about 30 -60 minföre workout food should be an easily digestible snack with a focus on carbohydrates, both fast and slow. Carbohydrate intake during Dettingen goal should be on 1g/kg body weight, meaning 70g if you weigh 70 kg. 2 cup cereal with skim milk and a sandwich with ham gives 70g carbs. Fiber and fat content should this goal be low, since fat and fiber leads to a slow gastric emptying and stomach discomfort during exercise.

Hope you understand the text and you can take advantage of this before your workout! : D

 

 

Inlägget finns också på: Swedish

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