What are the five keys to successful physical training

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Water and fruits play a very important role in providing the necessary nutrients for training (Getty)
Water and fruits play a very important role in providing the necessary nutrients for training (Getty)

As humanity manages to gain a year from life expectancy, the idea of ​​achieving well-being is gaining ground. However, it is necessary to take into account that the importance of an optimal relationship between the feeding and the exercise. It is that, according to the experts, they go hand in hand; since carrying out a training routine does not make sense if our diet is wrong.

On this aspect, from the mayo clinic from the US highlighted the importance of both “when” and “what” we eat. Even more so when these decisions affect the other key to well-being, exercise. It doesn’t matter if it’s a casual workout or a high-output workout, the key to uninterrupted physical activity starts with what we eat.

Beyond the recommendations of the experts, the Mayo Clinic recommended letting experience be our guide. Keep in mind that the duration and intensity of your activity will determine how often and what you should eat and drink. While they indicated that “you will need more energy from food to run a marathon than to run or walk a few miles.”

In any case, they highlighted the importance of avoiding including new products in the diet before a long-term sporting event. “It’s better to have previous experience to see how your system handles food,” they said. They added: “When it comes to eating and exercising, we are all different. Let your experience guide you on what eating habits work best for you, before and after exercise; and consider keeping a journal to monitor how your body reacts to meals and snacks so you can adjust your diet for optimal performance.”

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1. Breakfast healthy

If we exercise in the morning, it is ideal to get up early enough to finish breakfast at least an hour before your workout.
If we exercise in the morning, it is ideal to get up early enough to finish breakfast at least an hour before your workout.

A large number of recent investigations pointed to the morning as the best time of day to exercise. However, it is ideal to get up early enough to finish breakfast and wait an hour to start training. According to some studies, eating or drinking carbohydrates before exercise can improve performance and even extend the time of activity or the intensity of physical work. If we don’t eat, we may feel sluggish or dizzy.

According to the experts from the Mayo Clinic, if we do not have this waiting time, it is advisable to eat a light breakfast or drink something like a sports drink. “Focus on carbs for maximum energy. Good breakfast options include: whole grain bread or cereal; low fat milk; juice; a banana and yogurt”. In addition, they noted that “if you normally drink coffee in the morning, a pre-workout cup is probably fine.”

2. Portion

Meals can be large or small meals, the best choice depends on the moment and the time in which the training takes place
Meals can be large or small meals, the best choice depends on the moment and the time in which the training takes place

For the simple idea that you are going to exercise, you should not eat “on account”. According to experts, you need to be careful not to overdo it when it comes to how much you eat before exercise. It is for this reason that they pointed out that, when it comes to large meals, you should wait at least 3 to 4 hours before exercising. Now, when the dishes are small or when it comes to a snack, it is necessary to wait between 1 and 3 hours before beginning physical activity.

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“Eating too much before exercising can make you feel sluggish. Although eating too little may not give you the energy you need to keep feeling strong during your workout.

3. Afternoon snack

An energy bar, a banana, dried fruit and yogurt are healthy and smart options to face exercise
An energy bar, a banana, dried fruit and yogurt are healthy and smart options to face exercise

Most people can eat small snacks before and during exercise. But in order to acquire this behavior it is essential to take into account the sensations that each one perceives. “Snacks eaten shortly before exercise probably won’t give you more energy if your workout lasts less than 60 minutes, but they may prevent those annoying hunger pangs. And if your workout lasts longer than 60 minutes, you may benefit from including carbohydrate-rich foods or beverages during your workout.”

As they listed, among the best snack options are: an energy bar, a banana, an apple or other fresh fruit; yogurt; a fruit smoothie; a bagel or whole grain crackers; a low-fat granola bar; a peanut butter sandwich; a sports drink or diluted juice. Meanwhile, if the training lasts several hours, the advice is a healthy snack to extend the practice.

4. Food post workout

Muscle recovery is necessary, which is why they recommended foods rich in carbohydrates and protein / Getty
Muscle recovery is necessary, which is why they recommended foods rich in carbohydrates and protein / Getty

It is common to hear that, after training, hunger rules the athlete’s mind. However, this is not craving behavior, rather the body is asking for food because it helps your muscles recover and replace your glycogen stores. That’s why the experts recommended eating “a meal containing carbohydrates and protein within two hours of your exercise session.”

Now, if the food will only enter your body after two hours, the Mayo Clinic recommended a snack. Among the options they advised are: yogurt and fruit; a peanut butter sandwich; low-fat chocolate milk and pretzels; a post-workout recovery shake; or turkey on whole wheat bread with vegetables.

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5. Hydration

Drinking liquid is essential to exercise, even more so when training for several hours / (Getty Images)
Drinking liquid is essential to exercise, even more so when training for several hours / (Getty Images)

Hydration is essential for humans, and not just when they are physically active. “We need adequate fluids before, during and after exercise to help prevent dehydration,” they said from the Mayo Clinic. That’s why, to stay well hydrated, the American College of Sports Medicine recommended:

– Drink approximately 2 to 3 cups (473 to 710 milliliters) of water during the 2 to 3 hours before your workout.

– Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust the amounts related to your body size and the weather.

– Drink approximately 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilograms) of weight you lose during your workout.

“Water is generally the best way to replace lost fluids. But if you exercise for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body’s electrolyte balance and give you a little more energy because they contain carbohydrates,” they concluded.

Keep reading:

Towards a green menu: nutrition experts teach how to achieve a rich and healthy diet
Five fruits and vegetables a day: what is the correct proportion for a healthier life?
How to start doing physical activity after 40 years
The 5 most common mistakes when starting to exercise and how to avoid them

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