Physical activity
is
key to enjoying good physical and mental health.
But it is important to know that it should always be accompanied by a consistent
diet
.
Otherwise, the efforts will be in vain.
Hence the common mistake of tempting ourselves with fast food, a soda or even a beer after training or playing a sport, thinking that
the calories we will consume will make up for those we lost.
It is essential to know, then, that just as the meal before exercising is important, what we eat afterwards also plays a determining role.
It is important to know what food not to eat before and after physical activity.
Photo Shutterstock.
For this reason, precautions must be taken, and
it is always better to consult a doctor or nutritionist
so as not to make mistakes.
In many ways,
Spoiler (BolaVip)
makes a list of foods that would be
"forbidden" to eat before and after exercising.
Dairy
Dairy is a key type of food when it comes to having a healthy and balanced diet.
But that does not imply that any time is ideal to consume them.
Dairy foods: such as milk, cheese, and cream.
Hence, they do not advise eating any dairy prior to training, although one option is
one that is low in fat
, so that it does not affect your performance as much.
That is why there is a list of cheeses that would not be recommended due to their high fat content:
Gruyère, Roquefort or Parmesan
are some examples.
Yeah, maybe, a skim spread.
Coffee
Coffee can dehydrate the body.
A
coffee
in the morning is part of the breakfast of many people.
But for those who exercise in the morning, coffee
can further dehydrate the body
while we're doing physical activity.
For those people who cannot start their day without a cup of coffee, the option is to change the schedule of physical activity.
White bread
White bread has a high amount of gluten and added sugars.
White bread
has
a
high amount of gluten and added sugars
that slow down our digestion.
They also generate an increase in the level of sugar in our blood.
In addition, it usually has a
significant content of calories and carbohydrates
, although it also
lacks fiber and protein
.
Multigrain bread is preferable.
Being more 'heavy', whole foods could cause
stomach upset, pain and even diarrhea
.
Chocolate
Milk or white chocolate, with more fat than black.
Eating this food
delays digestion, especially if it is milk and white chocolate
.
These two classes should be avoided after a training routine due to their amount of fat.
Are there any exceptions?
It could be dark chocolate with a high percentage of cocoa (80%).
Legumes
Variety of legumes.
They are very healthy, but... Photo: Shutterstock.
Legumes
are known to
be one of the healthiest foods to incorporate into your diet.
However, they are not recommended to take before exercising, warns
La Vanguadia
.
The reason is related
to both the fiber
they contain and
the amount of oligosaccharides
(such as raffinose, stachyose and verbascose) that they contain, which are quite
difficult to digest, which causes bloating and gas.
This can translate into gastrointestinal symptoms.
Cruciferous vegetables like broccoli and cauliflower
Broccoli and cauliflower generate inflammation and gases.
These are essential vegetables to maintain a healthy life, thanks to the large amount of
antioxidants, vitamins and minerals
that they provide to the body.
Cauliflower, broccoli, kale and Brussels sprouts are must-have foods in the diet.
But before training, we cross them off the list.
It is that they have a chemical called raffinose,
difficult
for the body to digest and that ends up
inflaming the abdomen, generating gases and
slowing you down.
Energy drinks
Many specialists do not recommend energy drinks before doing physical activity.
Photo Shutterstock.
The controversy is installed with energy drinks.
Many people consume them before performing a physical activity.
However, experts say that when consuming them we will feel an
injection of energy
, but
it will last for a short time
and
its fall will affect when practicing a sport
.
Some options could be tomato or carrot juices, which provide potassium and vitamin C.
Red meat
Grilled chorizo steak.
Dr.
Nieves Palacios
,
a specialist in endocrinology and nutrition at the Sports Medicine Center at the Spanish Agency for Health Protection in Sports
, indicates in
Meat and Health
: "meat is a food that offers multiple benefits due to its wide variety of nutrients that are easily assimilated by the human organism”.
Anyway, always looked askance and more in the context in question.
It takes at least 24 hours to digest it properly
, so there are those who recommend avoiding it before starting a workout.
Spicy
Hot pepper from the Temperate Valleys of the province of Salta.
Spicy and hot foods, reports
Deporte y Vida de AS
, can cause
reflux and
heartburn in some people, which generates pain in the throat and stomach
.
A not very pleasant feeling for when it comes to physical activity.
After consuming this kind of food it is better
to rest, rest the body
to process them in the indicated way and do
digestion in the necessary time.
green leafy vegetables
Green leafy vegetables, such as kale or .
lettuce.
Photo Shutterstock.
Vegetables contain many vitamins and minerals.
But they do not represent the best option for after a workout, because
their calories are not enough to replace carbohydrates and proteins.
Another negative aspect: the body takes a long time to digest it.
Energy bars
Homemade bars with nuts, oats, and other unprocessed whole grains are a good choice.
They can be counterproductive because of their
high level of sugar, fat and calories
before exercise.
Despite being
high in protein
, they are
low in carbohydrates
, which are necessary to store muscle glycogen.
The body needs to be replenished, but not overloaded.
An alternative is to make
homemade bars with nuts, oats,
and other unprocessed whole grains.
sausages
Fair where they sell sausages. Illustrative photo Rolando Andrade Styracuzzi
The large amount of saturated and trans fats that sausages contain are even
harmful to health
.
Beyond physical activity, having chorizo or sausage for dinner, for example, will be a meal that will be
insufficient in terms of protein necessary for our muscles.
Sweet breads or cookies
Sweet cookies have a lot of sugar and undesirable fats.
Both cookies and sweet breads contain a lot of
sugar and undesirable fats
, something similar to what happens with chocolate.
Consuming them after a training routine will involve a huge amount of calories that will surely far exceed those burned.
.
Natural yogurt with fruit or oatmeal, a close option?
for lovers of sweet.
soft drinks
Sodas and sugary drinks, another unhealthy consumption.
Photo Shutterstock.
On the podium, soft drinks emerge as one of the
worst options
before starting training.
In addition to
having almost no micronutrients, such as vitamins and minerals
, they contain a huge amount of simple sugars that slow down digestion and are harmful to exercise,
Spoiler expands.
The sugar in these soft drinks is not necessary for the body and can even harm it.
fries
French fries, frying and other junk food, at the top of the prohibited.
Photo Shutterstock.
Before starting a training routine, fried foods do emerge as
the main prohibited food
.
They don't generate enough energy, they cause inflammation.
And the
high levels of salt
contained in foods such as French fries or onion rings cause dehydration.
Beer
Alcoholic beverages, neither before nor after sports.
It is even obvious to point out that you should
avoid consuming alcoholic beverages
before doing any physical activity, but also after.
It's just that after a football game you can often see groups of friends having a few beers.
After playing sports, the body is dehydrated and needs us to replace fluids
.
And alcohol does the opposite.
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