One of the most common doubts among those who search optimize physical performance and to speed up muscle recovery, you should eat before and after training. Elena coupleDirector of Metropolitan Nutrition Team contributed Women’s Health practical tips and important warnings for adapting diet to physical activitywith particular attention to common mistakes and the need to adapt nutrition to the type of exercise and time available.
The nutritionist emphasizes that a proper nutrition It is key to having enough energy during exercise and promoting efficient recovery. “It would be perfect to combine easily digestible carbohydrates and some light protein”explained Elena Pareja in the statements collected by Women’s Health.
This combination allows you to avoid the feeling of heaviness and provides the necessary fuel for a more effective workout. These recommendations are supported by the Harvard School of Public Healthwhich also highlights them Importance of a balanced diet before and after physical activity to maximize performance and promote muscle recovery.
Couple recommends adjusting intake according to the time available before training and the type of activity planned. If yes Between two and three hours, it is ideal to opt for a complete but light meal with carbohydrates, proteins and some fat. Recommended examples are: white rice with chicken breastWhole grain toast with peanut butter or natural yogurt with oatmeal.
For those who are just in between 45 and 60 minutes Before training, it is advisable to choose a simple snack, such as a banana, yogurt or a simple bar. If you have less than 30 minutes, take one of these piece of fruit This is the best option to avoid digestive problems.
The type of physical activity also determines the choice of food. In Strength training (weights or calisthenics) the focus is on proteins and complex carbohydrates. During moderate cardiovascular activities such as running or cycling, it is advisable to increase the carbohydrate content to ensure a sustained supply of energy.
During high-intensity training sessions such as HIIT or Crossfit, the specialist emphasizes the importance of easily assimilated carbohydrates and some salt, essential to replace salts lost through sweat. For disciplines such as yoga or Pilates, it is advisable to eat very lightly or even exercise on an empty stomach, as breathing difficulties can occur on a full stomach.
After training, the focus should be on Muscle regeneration and energy replenishment. According to the expert, these are the most useful foods Proteins (Greek yogurt, egg, tofu, chicken, legumes), essential for repairing muscle fibers and Carbohydrates (fruit, oats, potatoes, rice, whole grain bread), necessary for glycogen recovery. Suggested options include Greek yogurt with red fruits and honey, omelette with whole grain toast, salmon with rice and vegetables or a protein shake with banana.
Regarding the ideal time to eat, Pareja clarifies that there is no obligation to use the so-called “anabolic window” of 30 minutes after training. If you haven’t eaten in the last two to three hours, it is recommended that you do so 30 to 60 minutes after completing the activity.
This is possible if a sufficient meal has been eaten beforehand wait up to two hours without any problems. Harvard School of Public Health supports this approach and emphasizes that precise timing is not as important as maintaining one balanced diet all day to promote recovery and physical results.
Couple warns against eating Heavy meals, fried foods, fatty sausages and croissants or bills near exercise as these can hinder digestion and cause discomfort.
In addition, smoothies containing excess fat or fiber are discouraged as they may cause bloating, and excessive coffee consumption is cautioned against in sensitive individuals as it may cause palpitations or discomfort. In addition, it recommends Avoid alcohol after exerciseas it hinders regeneration and muscle synthesis, as well as very fatty foods that slow down the absorption of nutrients.
The recommendations of Elena couplecollected in Women’s Health and approved by the Harvard School of Public Healthinsist that the actual impact on performance and recovery depends Quality and balance of daily nutritionbeyond what was consumed immediately before or after exercise. Continuously taking care of your diet remains the most important ally for those who want to improve their results and physical health.
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