Thực phẩm nên ăn sau khi tập gym
Health Care:– Some snacks will help to prepare your body for a strenuous workout… Although you may be tempted to skip the calories, the food you eat before you exercise will fuel your workout and maximize your efforts and results. “If I don’t have my pre-exercise meal, my workout isn’t the same and it feels like a waste,” says Manuel Villacorta, R.D., author of Eating Free and Peruvian Power Foods. “If you fuel correctly you’ll workout harder.” Eating before a workout also prevents low blood sugar, which leads to light-headedness and fatigue. That said, you don’t want to eat the wrong thing before you head out for a run.
Best foods you can eat within an hour before your workout —
“They’re nature’s PowerBar,” boasts Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport. Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”
Experts suggested for diet and carbs —
It’s true that cutting chips, cookies, candy, and other carbs from your diet can help you uncover your abs. But if you think eliminating all the carbs is the key to reaching your weight-loss goals, we’ve got a few reasons to reconsider.
Lousy Attitude —
Going too low-carb isn’t just bad for your body, it’s bad for your spirit. Extreme low-carb diets negatively impact your mood, says Jeannie Gazzainga-Moloo, Ph.D., R.D., a nutritionist in Sacramento, Calif.
Carbs supply your muscles with the glycogen you need to hit the gym. “Without them, you may feel weaker and more apathetic about training hard,” says Lona Sandon, R.D., assistant professor of nutrition at UT Southwestern.
Not eating carbs could make you dumber, according to data from the U.S. Institute of Medicine. “Going too low carb can impair brain function and reduce your ability to concentrate properly,” says Dawn Jackson Blatner, R.D., author of The Flexitarian Diet.
Slower Metabolism —
Fueling your muscles with carbohydrates helps you get through exhausting fat-loss routines. “Your body needs a decent supply of carbs post-workout to keep that burn going as long as possible,” says Amy Jamieson-Petonic, R.D., a nutritionist at the Cleveland Clinic.
Slow-digesting carbs like oatmeal take longer to enter your bloodstream and help satisfy your appetite much better than junk food. “Successfully curbing your appetite is essential for weight loss,” says Sandon.
Speedy Recovery —
After working out, your body needs carbs to repair your muscles and get stronger. Opt for a small meal of protein and carbs 30 to 60 minutes after training. “During that window of time, the body needs nutrients to replenish, rebuild, and repair muscle tissue for the next workout,” says Sandon.
The Bottom Line —
Eating fewer calories will let you carb out in peace, according to a recent study in the New England Journal of Medicine. “Reduced-calorie diets, whether carbohydrate predominant or carbohydrate poor, a;; produce similar weight-loss results,” says David W. Grotto, R.D., author of 101 Foods That Could Save Your Life.
Carb Check —
Ultimately, your activity level should determine the amount of carbs you take in. Here’s how to calculate your maximum daily allotment of the the muscle fuel:
Beginner/Sedentary Guys: 1 g/per pound of body weight
Intermediate/Moderately Fit Guys: 2 g/per pound of body weight
Advanced/Highly Active Guys: 3 g/per pound of body weight
Additional grams of carbs should be eaten 30 to 60 minutes before physical activity.
Nguồn: Fast & Fair News