Healthy snacks before exercise

• April 26, 2024

Consuming a healthy snack before physical exercise can increase energy, endurance, strength and the ability to enjoy. To do it in a correct way, know the benefits to the organism of eating prior to a routine:

1. Avoid hypoglycemia (low blood sugar) with its associated symptoms: dizziness, fatigue for no apparent reason, blurred vision and indecision, all of which can impede optimal performance.

2. Help settle the stomach , absorb the gastric juices and reduce the sensation of hunger.

3. It promotes the health of the muscles , both with what was ingested before (which is stored as glycogen) and with what we have taken one hour before exercise.

4. Appease the mind knowing that the body is well nourished.

However, many exercise on an empty stomach on purpose because they believe that doing sports without eating anything before improves fat burning. However, you can practice sports more intensively and burn more calories if you eat something nutritious before the activity.

Each person has their own preferences and aversions as far as food is concerned, so that no food or food will guarantee optimal performance. The choices about what to eat before exercising vary from person to person and from sport to sport, and there is no right or wrong alternative.

It has been found that many athletes notice good results by consuming 1 gram of carbohydrate for each kilogram of body weight, one hour before an exercise, or 4 grams of carbohydrate per kilogram of body weight four hours before.

Eating too many proteins and foods high in fat shortly before exercise can cause gastrointestinal problems. The best option is foods rich in carbohydrates and low in fat, because this way it leaves the stomach quickly and is available for the muscles to use.

We must train our digestive system to tolerate food before exercising. We can achieve this by starting with a small portion of carbohydrate, gradually adding more, until you can eat 200 to 300 calories an hour before exercise and according to the individual needs of each person.

Therefore, we give you five healthy snack options prior to the exercise in the following table:

Proper hydration is vital, especially for people who have a frequent level of physical activity. It is recommended to consume water before, during and after exercise because dehydration increases the risk of injury, and may compromise exercise performance, especially when the weather is hot and / or dry.

Keep in mind that eating before exercise should not cause any gastrointestinal discomfort, and as we mentioned before, each person is different and may be vulnerable to certain foods. Go with a nutritionist if you have doubts about your diet or your nutritional requirements according to your body composition.