Hiring right nutrients before tackling physical activity is a good practice to follow for migliorare the prestazioni , muscle income. It is true that some prefer (and manage) to train without particular problems even on an empty stomach. However, consuming food before a workout not only has a positive impact on performance, but at the same time reduces the risk of suffering from nausea, dizziness and lethargy.
When and what should I eat?
It being understood that the nutrition of athletes goes as far as possible customized, because one must take into account many factors (eg digestion times, possible hypersensitivity, training times), as a general indication the meal should be consumed between the 30 and the 150 minutes before the workout.
If the workout starts about 2-2.5 hours after meals, the advice is to consume slow-release carbohydrates (whole grains or legumes) that supply energy for a prolonged time, combined with one protein source. Examples include a wholemeal sandwich with vegetables and chicken breast, or wholemeal pasta / rice with vegetables and cheese. Another quicker alternative can be a wholemeal toast with omelette and avocado.
If you train within 1-1.5 hours from meals, we recommend always taking combinations of complex carbohydrates and protein. This is keeping in mind the rule that, the shorter the time between the meal and the workout, the smaller and more digestible the portions must be. Some examples are represented by: milk with whole grains and fruit, Greek yogurt with dried fruit, whole oat porridge with berries and almonds.
Finally, if for one reason or another it is not possible to distance meals from training beyond the half an hour, the recommendation is to hire foods possibly liquid. This is to allow the body to assimilate them quickly and prevent digestion from negatively interfering with exercise. One idea could be to consume a protein shake (with whey or oatmeal) or an energy bar.
To further investigate the relationship between nutrition and physical activity, we refer you to this article, in which we suggest instead i ideal foods to consume after training: //crossmag.it/limimpresa-dellimentazione-nel-recovered-post-training/