health
A cardiologist presents: This is what you should eat (and not eat) before and after a workout
There are many reasons to do sports, one of the most important of which is to maintain the organ that ensures that the whole body will continue to function for years to come.
This will build a menu that will both benefit the heart and improve training performance
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Exercise
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diet
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Tuesday, 10 August 2021, 08:01
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In the world of fitness training, there are lots of different opinions about the best ways to nurture the body, but everyone seems to agree on one thing - nutrition is an essential and very important part of any training program.
However, if you google the perfect menu for athletes, you will find a lot of information on muscle development and very little on the preservation of the single organ that ensures that all these muscles will continue to receive blood well into the future.
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Dr. Tamana Singh - a clinical cardiologist specializing in sports medicine from the Cleveland Clinic - deals with this issue quite a bit. Instead, it will form a strong foundation on which to rely to a large extent on all your progress in training.
Before training: Eat first
Many choose not to eat before exercise so as not to "burden" the body before exertion.
It is important to say that in this context expert opinions are divided into two - some believe it is a wise decision, while others warn that it is ineffective and even dangerous.
It should therefore be clarified that Dr. Singh's (undoubtedly learned) opinion is such that there are also those who disagree with it.
Need fuel for all this good.
Woman doing squats with weights (Photo: Giphy)
"I usually recommend eating a small meal, about an hour before training, to replenish energy stores, improve performance and give the trainee mental clarity during training," she said. "Increase the meal. I recommend choosing simple carbohydrates, which will quickly nourish the body with energies during training, compared to a meal that is mainly based on protein or fat. These ingredients take longer to digest and can cause stomach discomfort during training."
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Simply put - less protein shakes, cheeses and avocados, and more fruits like apple, banana or date that provide a "boost" of energy.
You can also add a slice of bread or some pasta to the snack.
And if you are building on a longer workout, you can also add peanut butter or some nuts.
"It is also very important to drink plenty of fluids before training," she adds.
"Electrolytes are a very important component that helps prevent dehydration in training and maintain the heart and all systems during it."
Today, as is well known, there are drinks designed for athletes that contain electrolytes, but if you want a more natural source, you can also drink coconut water or squeezed juices based on cherry, watermelon or orange.
After the workout: The menu that helps with recovery
Contrary to what we said about a meal before training, if you are thinking of skipping a meal at the end, there is a pretty sweeping consensus among experts that you are making a mistake.
But before we get to that, here's what Dr. Singh thinks about adequate post-workout drinking: "Post-workout drinking, especially one that helps replenish the electrolyte reservoir, is essential, especially if you've sweated a lot, done intense or very long workouts, or exercised. In a warm environment.
"In all these cases, you could end up in an electrolyte imbalance that could be dangerous."
The most important thing is to drink.
Woman drinking after a workout (Photo: ShutterStock)
Prominent signs of such an imbalance include changes in heart rate, nausea, lack of energy, convulsions, diarrhea or constipation.
In such a situation, it is possible that all the progress you have made in physical activity will go down the drain.
Therefore, as we recommended earlier, it is recommended not only to drink water after a workout, but to consume beverages that will replenish the electrolyte stores.
And now for the main course: after training Dr. Singh recommends consuming carbohydrates and proteins in a 4 to 1 ratio respectively. This recommendation may seem strange to some trainees (and trainers and nutritionists), but Dr. Singh is convinced that this is an essential recommendation to nourish the body with energy. Lost in training and improve recovery.
"I usually recommend in this context to target home and natural foods - with as few processed ingredients as possible. It is also recommended to consume foods rich in antioxidants that will allow rapid recovery of developing muscles and reduce inflammation in the body."
What foods should be included in the menu and which should be avoided?
So far we have generally talked about carbohydrates, proteins, fats and antioxidants - and now is the time to dive into more precise guidelines.
When formulating a menu that will accompany the physical training, Dr. Singh recommends choosing the most ingredients from the plant and as mentioned - in natural and unprocessed raw materials as much as possible. heart. "
In this context recommended to add to the menu (not just after a workout) lots of fruits, vegetables, nuts, seeds, olive oil, avocados and beans. and if you want a menu based on animal foods actually recommended to choose fish like salmon or tuna.
Not just after training.
Nuts (Photo: ShutterStock)
And what should you avoid?
Here is a recommendation that may surprise you.
After a workout Dr. Singh recommends avoiding breakfast cereals that are high in dietary fiber and marketed primarily to athletes. “After a long workout, the stomach may have difficulty digesting fiber at a high rate.
If you really want a meal rich in fiber, it is advisable to wait for several hours after a workout. "
And generally recommends gymnasts and all the rest, avoid foods like red meat and foods abundant trans fats or refined sugar. That these foods will not only give a tremendous impact on your heart, but may Sabotage your efforts to nurture the body and keep it healthy over time.
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