What to eat before, during and after a workout?
Regardless of whether you exercise for leisure to stay fit or you are a professional and prepare for a marathon, what you eat affects your results and activities. The right diet can give you more energy during a regular exercise or run of 42 km. But, what is the best food for fitness activities, and what should be avoided? We will go one thing at a time, by answering all the questions which keep you in two minds.
What to eat for energy and endurance before a workout?
Exhausting exercises require quality carbohydrates, proteins, fats healthy for the heart and a lot of liquids. The muscles rely on food with carbohydrates, such as bread, cereals, pasta, rice, fruits and vegetables as a fast source of energy. Proteins are necessary to build and sustain muscles and healthy blood cells. The blood cells deliver nutrients and oxygen to the activated muscles. Food is like fuel to the body, as are liquids like water for the heating system. Without these two key fuels and liquids, your body will find it difficult to function on its own.
Is it right to exercise on an empty stomach, especially in the morning?
It depends on the type of exercise – a stroll or light jogging on an empty stomach is ok; you only need to drink a glass of water before leaving. For more intensive exercises, you should eat easily digestible carbohydrates (puffed wheat or wheat flakes from Vitalia, a piece of toasted bread, banana or cup of fruits). The night sleep can use carbohydrate reserves in the liver, so an intake of carbohydrates is recommendable.
Why should you eat proteins after a workout?
Muscles need proteins to restore and grow, and the best time to supply proteins is right after the workout. By supplying quality proteins after a workout, you fuel your muscles for restoration and growth. About 10 to 20 grams of proteins are recommendable for supplying the muscles with amino acids, or more ideally, you should consume one of the protein bars from Vitalia.
How to make the right choice when there is such a variety of sports drinks, bars and products of the kind?
A good sports drink contains 14-15 grams of carbohydrates in 0.25 litres. It should also contain around 110 milligrams of sodium and 30 milligrams of potassium. However, if you exercise to lose weight, it is better to consume water or lighter versions of the sports drinks with less carbohydrates and calories.
Still, the best way of providing energy are the protein bars. The ones with around 5 grams of proteins are recommendable, containing fewer carbohydrates (natural sweeteners are recommendable) and small amounts of fats, just like the V for Vitality bars.
A lot of protein bars are overestimated, expensive chocolates; therefore, remember that the “energy” means calories and be careful not to consume highly calorific bars. You can never make a mistake with the Vitalia bars. They are a great way of supplementing the energy among athletics; however, if a long tennis match is ahead, the wheat bars are the right choice.
What is the right and healthy snack for children during a sports activity?
The best thing to do is stick to something simple and healthy. Honestly speaking, younger children do not burn as many calories during a recreational activity, such as a football match, so they should eat healthy snacks in smaller quantities.
A few pieces of an orange or apple, dried fruits, nuts, PingVi wheat flakes and bars specially designed for the younger ones, as well as the other whole grain wheat flakes from Vitalia are a great choice.
What change should you make if your goal is to lose weight?
If your goal is to lose weight and you aim at fat deposits, you should follow the same healthy dieting described earlier, but make sure you consume enough calories to suffice your physical activity. Cut down on processed food and drinks full of sugar, highly fatty and fried food and reduce portions to gradually remove the fat deposits.
A combination of exercising and diet with controlled intake of calories is the most efficient way to reduce weight.