Starting the year with a desire to exercise is one that should not be missed. But a common question arises among fitness enthusiasts: Should I eat before exercising? Nutrition and health experts have continually debated this issue, providing valuable advice to those looking to optimize their athletic performance and maintain an effective exercise routine.
It is very common to speculate whether eating before exercise activates us and whether we will feel too full to train. The general consensus of experts is that Yes we should eat before exercising, but there are things to keep in mind Like how long ago, what food, how much, etc.
Eating before exercise gives the body the energy it needs to perform physical activities effectively. A balanced intake two to three hours before is idealMauro S., District Fitness Manager of Crunch Fitness. Maitta told CBS News.
Eating a full meal a few hours before a workout, or a small meal or snack close to a workout, also aligns with recommendations from groups like the Cleveland Clinic and the Mayo Clinic, Portal notes.
“If you can’t eat a full meal, have a small snack 30 minutes to an hour before exercise.“Aim for a combination of carbs and protein, like a banana with peanut butter or a protein shake,” says Maietta.
The important thing is to listen to your body about how it feels about your last meal. The best time will depend on how your body digests the food. “Experiment and see what time works best for your body,” advises the Academy of Nutrition and Dietetics.
If you are running out of time and If you only have 5 to 10 minutes before training, “Eat a fruit like an apple or a banana.”Recommends the American Heart Association website.
The rationale behind these recommendations relates to the need to provide the body with sufficient nutrients to maintain energy during exercise and prevent problems such as hypoglycemia (low blood sugar levels) and premature fatigue, which can result in fatigue, dizziness and weakness. Eating right can help prevent these symptoms and maintain concentration and energy during exercise.
Carbohydrates are the main source of fuel during exercise, and a pre-meal meal can help maintain adequate blood sugar levels. Eating foods like whole grains, fruits, whole wheat bread or pasta before exercise will keep energy levels up.
For sustained energy, Maietta also recommends including some lean protein like chicken or tofu and healthy fats like avocado or nuts. Including a moderate amount of protein in your pre-workout meal can aid in muscle repair and provide an additional source of energy.
Protein overload and limiting saturated fat intake before exercise may be beneficial, as fat takes longer to digest and They may experience stomach upset during physical activity. In addition, “they remove the oxygen and blood that supply energy to the muscles”says the American Heart Association.
Another tip is to avoid large, heavy meals immediately after exercise, especially those high in fiber and fat, as these can cause discomfort and are the first to be reabsorbed.
And about hydration? It is important to be well hydrated before exercising. Drinking enough water before physical activity helps prevent dehydration and maintain optimal performance. “Drink water to stay hydrated throughout the day,” says Mayetta. “Dehydration can cause fatigue and decreased performance.”
Rehydrating after exercise is essential to replace lost fluids. For very intense and long workouts, Mayetta recommends drinking a sports drink with electrolytes to replenish sodium, potassium and other minerals, but “be sure to check the sugar content, as some sports drinks on the market are high in sugar.”
In essence, Nutrition before exercise is viewed by experts as a fundamental strategy for maximizing the benefits of physical activityImprove performance and ensure a more effective training experience.
