The first thing is to determine the goal you are looking for when doing sports, taking care of your health, or losing weight. If you like to start the day with an hour of running, a maintenance session in the gym, or a relaxing (but intense) yoga table, surely you have asked yourself: train on an empty stomach, yes or no? What foods should I include at breakfast to get the most out of your favorite sport?
For example, we know that the potassium and magnesium in nuts relax muscles, proteins help heal muscle tears, fruits help rehydrate the body, legumes compensate for the calories expended and hydrates recharge muscle energy stores.
On the other hand, fasting the wrong way can do more harm than good. "The combination of a certain intensity training with low blood sugar levels can significantly increase the production of cortisol (the stress hormone) and negatively affect the immune and digestive functions, among others", points out Marta Celada.
Better to eat breakfast 30 minutes before running to prevent gastrointestinal upset.
Before 2/3 dates: they are rich in zinc, selenium, copper, carbohydrates, and fiber and constitute a constant energy supply during the long run. Add a handful of Brazil nuts: they provide 4 gr. of complete protein (with all the essential amino acids) and nourish the muscles while we run.
After: to replenish glycogen, carbohydrate, and protein deposits (and prevent muscle breakdown), nothing better than pancakes with banana, red fruits (antioxidants), hemp seeds, and a pinch of maple syrup or honey. Add coconut water to re-mineralize the body and regain energy.
Look for foods that store energy in your muscles for a long period of time.
Before: protein balls made with almonds, cocoa, tahini (sesame paste rich in arginine), coconut oil (promotes energy production for a deeper practice), coconut sugar (rich in minerals), and maca powder ( antioxidant).
After: repair your muscles with carrot and celery sticks, a mix rich in proteins, antioxidants, and minerals.
It burns energy so you need to replenish carbohydrates and minerals to ensure glycogen to the muscular system.
Before: spinach smoothies (alkalizing), kiwi (with carbohydrates and vitamin C), coconut oil, which is rapidly metabolized, matcha (green tea powder that helps to maintain concentration during exercise), and ginger (stimulates the circulation and makes the nutrients reach the muscle cells better).
After: your muscles ask for protein: have scrambled eggs with turmeric (anti-inflammatory) and chopped parsley (rich in glutamine), spelled bread with seeds (to replenish muscle glycogen) and beet, orange, lemon, and strawberry juice (antioxidant and remineralizing ).
Swimming and lifeguard training, As it is an aerobic exercise, you should consume low-medium glycemic index carbohydrates to avoid glucose drops.
Before: hemp and chia seed smoothie (they provide protein), chlorella (rich in magnesium and arginine, an amino acid that reduces stress that occurs during exercise), and whole grains with fruit yogurt, apple (provides vitamins and minerals) , ginger (stimulates circulation) and lemon.
After: walnuts or almonds. To relax muscles and replenish glycogen, add a banana, rich in vitamins, minerals and carbohydrates, and rice cakes with ham.