Ideal food before and after exercise

What we eat before and after training has a great influence on how the results of the exercises will be, claims the fitness trainer Juan Carlos Simo.

He considers that most of the exercisers are wrong because with bad nutritional habits they reduce the usefulness of exercises in figure and shape, for which reason they lose motivation and stop exercising, writes "Fox News".

"Whenever you can, choose organic food, dishes, fish, dairy products and qualitative meat in front of industrially processed and ready-made foods, while the body will be grateful for this", says Simo, Telegrafi reports.

Before training

It is desirable to eat an hour and a half to an hour before training. But you should be careful in the amount so that the food does not hinder digestion and cause discomfort in training. The ideal portion is around 15 dkg, while in addition to food, hydration is also important. If you plan on strength training, it's a good idea to include caffeine, almonds, or avocados, because these types of foods stimulate the release of dopamine.

Dopamine is associated with motivation, energy, muscle control and function. Eating fish or beef is the best combination because they have a positive effect on the nervous system. “Avoid carbohydrates and sugars. Because they increase the level of serotonin instead of dopamine, which is why the training is less efficient", says Simo.

It is good to drink a cup of green tea or eat mountain fruits before training. If you aim to increase muscle mass, then the diet should be based on protein such as chicken and protein in combination with the same amount of carbohydrates such as rice or potatoes.

After training

After any type of exercise, the diet should include both carbohydrates and proteins to strengthen bones and increase muscle mass. A liquid supplement, such as whey protein, which is recommended to bodybuilders should contain 1 gram of protein for every 4 grams of carbohydrates and should be eaten immediately after training.

Adding the green part, such as spinach, green cabbage, cucumber, celery, other green vegetables help in muscle recovery. They increase the alkaline level that our body likes by more than 50 percent, so they are a better solution than a pure protein shake.

After an hour, the next meal should follow, containing proteins and complex carbohydrates in the right proportion. Good solution is oatmeal and egg white, chicken with potatoes or tuna and pasta.

You want to lose weight

If the goal of your exercises is to lose weight, Simo recommends training immediately in the morning, on an empty stomach. Thus the body is forced to use its own reserves and increase the expenditure of fats.

After training, it is best to eat a full meal, preferably a snack, about an hour after exercise.