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What and when should you eat before exercise?



Eating or not eating? That is the question.

Ask a dozen different people who train regularly on their food perspective before training, and you'll get as many answers. Some swear by a certain kind of protein shake. Others have a pre-workout drink with a long list of unspeakable ingredients, but it certainly makes them even better. Then there are those who make fun of the idea of ​​eating, if they even think about training.

The question of whether to eat before training or not can be a hazy mess of misunderstandings and disinformation. We talked to two nutrition experts to break the most common myths ̵

1; Gabrielle Mancella, certified nutritionist at Orlando Health, and Marie Spano, licensed nutritionist and sports nutritionist for the Atlanta Braves, Hawks and Falcons – and to make the topic air. In short, if you do not eat before exercise, there are many reasons why you should start as soon as possible.

Myth # 1

Eating before exercise does not make sense when I try to lose weight.

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			<span class= Getty Images Mike Powell

The math examines whether fewer calories should mean less pounds Mancella explained that this is" weight loss "on paper" That just happens through calorie consumption, is not the type of weight loss that most of us look for. "When we focus on limiting energy consumption, weight loss is primarily water weight," she said (19459) 007] MensHealth. com . "It does not help us lose fat or build muscle."

BOTTOM: Even if your goal is weight loss, pre-workout eating will help you gain more strength from your effort. Successful workouts help build more muscle and burn more fat.

Myth # 2

Eating before exercise is only important if I'm doing cardio.

  Men running on the treadmill in the gym

Getty Images Andres Benitez / EyeEm

It seems ridiculous to eat a 40-minute lifting session before eating? That should not be the case. "They need carbohydrates to lift hard," Spano explained. "I can not imagine training that would not have helped to eat carbohydrates before."

Mancella agreed, "It's important to eat before exercise to provide energy for a higher level of performance – lifting heavier weights, working faster and harder," she said.

BOTTOM LINE: It does not matter if you choose a short HIIT session or a long cardio session, before eating you will have the energy to crush them.

Myth # 3

Protein shakes before a workout = good idea.

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GoodLifeStudio ] Nee. " Our body does not use protein as a source of energy, so taking a bunch of protein before training does not help boost your training and it will not help you build extra muscle, "Mancella said.

That's right – This protein will not shake you much to improve your performance before you begin your training.

That does not mean that protein is not important. "Taking protein after a workout helps build muscle," Spano said. But it's carbohydrates that will give you the energy for a workout Body simply does not use protein for energy.

BOTTOM LINE: Stop the pre-workout protein. Instead, opt for a carbohydrate-rich snack of about 200 to 300 kilograms about 2 to 3 hours before training.

Myth # 4

Eating before exercise will disturb my stomach.

  Happy athletic couple is eating healthy food for a break in a gym.

Getty Images skynesher

"One of the most common reasons why athletes (at a professional level) say they never eat before exercise is the fear that they will get their stomachs sick" said Spano. When this happens, a person should either adjust what or when they eat, rather than not eat at all. "

Spano said if she has athletes who are worried about indigestion, she makes her start small, like a banana three hours before training." There are also options like gels and gums that are digested very quickly, " she said.

If you've tried eating before eating and get an upset stomach, check what's in your food again, Spano said, foods that are high in fiber or ingredients such as sugar alcohols, inulin and Containing chicory root may cause bloating and bloating, anything but a welder.

BOTTOM LINE: If You Have Eaten Check some unpleasant results before exercising and check the ingredients simple carbs two to three hours after exercise.

All in all, pre-workout eating is something that gives someone extra energy r brings profits, and who does not? Start small, keep it rich in carbohydrates and remember – if you can work harder through this extra boost, the results will be displayed.


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