Starting the new year with the desire to exercise is something not to be missed. But there is a common problem among fitness enthusiasts: Should I eat before exercising? Nutrition and health experts continue to debate this issue, providing valuable advice for those looking to optimize athletic performance and maintain effective exercise habits.
It’s common to hear questions about whether eating before exercise activates our curiosity, or whether we feel too full to train.The general consensus among experts is that Yes, we should eat before exercise, but there are some things to consider For example, how long ago, what food was eaten, how much was eaten, etc.
Eating before exercise provides your body with the energy it needs to perform physical activity effectively. A balanced intake two to three hours in advance is idealMauro S. Maietta, regional fitness manager for Crunch Fitness, told CBS News.
The portal notes that eating a full meal several hours before a workout, or a smaller meal or snack before a workout, is also in line with recommendations from groups like the Cleveland Clinic and the Mayo Clinic.
“If you can’t eat a full meal, eat a small snack 30 minutes to an hour before exercising.“Maeta says. “Aim for a combination of carbs and protein, such as a banana with peanut butter or a protein shake. “
The important thing is to listen to how your body is feeling about your last meal. The best time depends on how your body digests food. The Academy of Nutrition and Dietetics recommends: “Experiment to see what time of day works best for your body.”
If you are short on time and You only have 5 to 10 minutes before training to “eat a piece of fruit, like an apple or banana.”recommend the American Heart Association website.
The reasoning behind these recommendations involves the need to provide the body with adequate nutrients to maintain energy during exercise and to prevent problems such as hypoglycemia (low blood sugar levels) and premature fatigue, which can lead to tiredness, dizziness, and weakness. Eating right can help prevent these symptoms and maintain focus and strength while exercising.
Carbohydrates are the main source of fuel during exercise and can help maintain adequate blood sugar levels before meals. Eating foods such as whole grains, fruit, whole-wheat bread or pasta before exercise can keep energy levels constant.
For sustained energy, Maietta also recommends adding some lean protein, like chicken or tofu, and healthy fats, like avocado or nuts. Adding the right amount of protein to your pre-workout meal can help with muscle repair and provide an additional source of energy.
Limiting protein overload and saturated fat intake before exercise may be beneficial, as fats tend to take longer to digest and absorb. They can cause stomach upset during physical activity. Additionally, “they remove oxygen and blood that provide energy to the muscles.”says the American Heart Association.
Another tip is to avoid eating large, heavy foods immediately after exercise, especially those high in fiber and fat, as these may cause discomfort and are the first to be reabsorbed.
About moisturizing? It is very important to rehydrate before exercise. Drinking enough water before physical activity can help prevent dehydration and maintain optimal performance. “Drink water to stay hydrated throughout the day,” says Maietta. “Dehydration can lead to fatigue and decreased performance.”
Hydration after exercise is crucial to replace lost fluids. For very intense and prolonged workouts, Maietta recommends drinking sports drinks that contain electrolytes to replenish sodium, potassium and other minerals, but “be sure to check the sugar content, as some sports drinks on the market are very high in sugar.”
In short, Experts consider pre-workout nutrition an essential strategy for maximizing the benefits of physical activityimprove performance and ensure a more effective training experience.