What to eat before and after training

Experts recommend to have some snacks every 2-3 hours, may seem too much, but when your body is properly nourished, becomes stronger and can burn fat faster and easier. Find out what changes have to do to get better results.

What is recommended to eat 2 hours before training

Try to avoid foods high in fat, high in fiber and protein. Your body needs time to “fight” with such food and energy will leave you. Choose something simple and consume carbohydrates. Carbohydrates are easily removed and can be used as energy.
* 1 small fruit eg a banana;
* Fruit puree (1 / 4 cup yogurt, fresh fruit pieces and 1 / 2 cup sugar-free fruit juice mixed in a blender with 2-3 ice cubes);
* 1 / 2 cereal bar with 2 tablespoons of cream cheese skimmed
* Yogurt and fresh strawberries;
* Vegetables.

What not to eat 2 hours before training
Avoid snacks high in calories and carbohydrates with a high glycemic index.
* Candy, chocolate bars and snacks high in sugar;
* Meat-rich meals;
* Shakes or bars only rich in protein;
* Or scrambled eggs mixed with cheese (do not even think to add bacon).

Featured food 15-30 minutes after exercise

Make sure you always have something handy to eat or drink in less than 30 minutes from the end of training. Your snack should contain both protein and carbohydrates, for a period of 20-45 minutes of exercise, the body can decompose quickl.
* A glass of cold milk;
* A protein shake that contains up to 10% carbohydrates;
* A small serving of whole grains with milk;
* A sports drink like Gatorade;
* A cup of yogurt with fresh fruit.

Inappropriate food 15-30 minutes after exercise

It is not advisable to wait too long to eat after your workout. Try to eat something immediately and remember to eat light food to be metabolized quickly. Try to avoid foods below that have little nutritional value.
* Foods rich in fat (pizza, burgers, etc.)
* Candy or chocolate;
* Ham and eggs;
* Coffee and donuts.