Proper nutrition is the main secret of the dream body. You already know for sure. About what you need to eat before and after training, we have already told many times. But we’ll tell for the first time about what should be avoided before physical exertion. So, all the important information is before you.
Confectionery products, donuts, buns, ice cream need to say there is no certainty before training (and after too). Such food is too quickly digested, does not give the energy necessary for training, contains a lot of sugar and deprives the body of ease.
If you do not imagine life without dessert, it’s better to make it yourself – replace sugar with honey or fruit. Arrange yourself a delicious breakfast, and begin to exercise 3-4 hours after it.
Desserts are festive dishes, they are not for the daily menu. For breakfast or lunch, it is better to eat slowly digestible carbohydrates: porridge, whole wheat bread, a side dish of macaroni (hard wheat varieties) or potatoes. If it’s a snack, you can eat a whole-grain bread sandwich with cheese, and vegetables or fruit with yogurt, or vegetable salad with bread and sunflower seeds, or cottage cheese with bread.
Add honey or jam, you can, but it is important to remember: they practically do not differ in calorie content from sugar. Therefore, the recommended daily rate is the same as for sugar: six teaspoons for women and nine for men.
White cabbage and Peking cabbage is used for the body But it contains large content of coarse fiber and sulfur, due to which it can cause flatulence or gas. Symptoms are not dangerous and go away quickly, however, quality training can interfere.
The other types of cabbage (Brussels, broccoli, color) have almost no such properties and are included in many dietary diets.
For the same reason, it is necessary to refuse from all representatives of legumes: peas, beans, soybeans, lentils, chickpeas. The starchy element of raffinose contained in them provokes the formation of gases and the heaviness in the stomach.
– Legumes are really hard to digest and can cause flatulence, but in a small amount will not bring trouble. Instead, you can eat green beans or peas – they are easier to digest and cause less discomfort.
4. Fruit Juices
Despite the fact that fruit juices are rich in vitamins and carbohydrates (and carbohydrate snack is optimal before exercise), a large amount of fructose (sugar) in juices can cause irritation in the intestine. So drink juices better 2-3 hours before training. Choose fresh, not packaged options.
– Do not drink juices on an empty stomach, especially sour, and not more than 125 ml – this amount will not do any harm.
5. Oily, fried and spicy food
Before exercise, try to refrain from burgers, pizza and other high-calorie foods. Simply because such dishes contain unhealthy fats, digest for a long time and often lead to bloating.
Particular attention should be paid to spicy seasonings. If a moderately sharp dish stimulates metabolism and sates better, too spicy food eaten before exercise will lead to heartburn.
– Fat, fried and spicy food is generally not recommended in the framework of the principles of healthy eating. One piece of pizza contains so many calories that the room will have to sweat more than 3-4 hours. Spicy food can provoke a disease of the gastrointestinal tract: gastritis, duodenitis, pancreatitis.
To drink alcohol is harmful, especially before any loads. In any quantity, it dehydrates the body, slows the oxidation of fats and reduces the effectiveness of any workout. Plus, the risk of injury is increased due to reduced control and a slow response. Well, you already understand everything. And why not drink alcohol after training, we already told you here .
– Alcohol is a neurotoxic substance. It disrupts coordination and control, stimulates appetite, blocks the intake of glucose (energy into the cell), can dramatically reduce its level for feeding the brain, disrupts coordination, thickens the blood. Because of the latter, the risk of thromboembolism, heart attacks, strokes increases, blood pressure rises.
People who are seriously intolerant of lactose (hypolactosia), as a rule, know about this and completely exclude milk from their diet. However, some often experience discomfort and stomach cramps after eating dairy products. These symptoms can occur due to a lack of enzyme for digesting lactose. If you notice such a feature behind you, it’s better to switch to lactose-free milk. Cottage cheese and natural yogurt in this sense are safe and can become an excellent option for pre-training snack.
In order not to risk, examine the reaction of your body to milk on days off from training. And in the days of classes carefully plan your menu to avoid unpleasant surprises.
– People with real lactose intolerance are few – usually, it is clinically pronounced and confirmed by examination. If someone just does not like milk, or if he thinks that he is not tolerant of milk, you can drink sour milk drinks, there are cottage cheese and cheese. They do not contain lactose. The recommended serving per day is two dairy products, and for children and people older than 51 years – three products.