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One of the biggest dilemmas for us to keep the commandments of healthy eating is to relate physical activities with the rules of diet or diet. As much as one is directly dependent on the other, exercising makes you hungrier, making it difficult to follow a standardized menu before and after training. Therefore, to avoid this exacerbated hunger after training, maintaining a sports diet helps the body to be more satiated, without losing nutrients.

Physical activity increases our energy needs, meaning it makes us hungry, so we often eat much more than the energy we expend on exercise. A neuroscientific study, carried out by researchers at the State University of California Polytechnic, in the United States, suggests that the probable cause of the influence of exercise on hunger is the alteration that physical practice generates in certain parts of the brain, which react in different ways when to ingested food, “cheating” the feeling of satiety. Thus, the more active these cells are, the greater the desire to eat.

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The greater your energy expenditure, the greater your metabolism and the more energy you will need to replenish. Poor diet for practitioners of physical activities can cause less recovery in the post-activity period or muscle group rest, with greater risk of injury during training, as well as loss of lean mass.

It depends on each goal. To dose what should be consumed before and after exercise, there must be a previous evaluation to make a balanced and balanced diet following the person’s needs, the pre-exercise diet basically aims to provide energy for the exercise. In the post-training period, a balanced diet with nutrients needed to replace the energy lost during exercise and favor tissue recovery is suggested.

What to eat before physical activities?

With 1h30 before the activity, have a full snack, but without exaggeration, with carbohydrates and proteins. If this time span is shorter than that, stick with carbs. Give preference to whole foods, because protein, being slower to digest, causes greater satiety.

What to eat after activities?

Nothing better than protein! The ideal is to consume it in the first hour after the activity, as this is when the muscle fibers, which have suffered micro-injuries, are regenerating, that is, it will strengthen the muscles and treat those who “strained” too much. A small dose of carbohydrate is also essential, as always with wholegrain foods, to maintain the body’s energy.

Hydration – In addition to dietary measures, hydration before and during physical exercise provides the replacement of lost water, preventing dehydration and electrolyte loss. In simple cases, it can be done with drinking water, and isotonic liquids can also be used, observing care in the caloric quantity ingested. When the person is able to eat correctly before the practice and still get good hydration during the exercise, their next meal can be at the usual time of the diet. It would be even better to leave one or two portions of fruit for the end of the activities. In addition to hydrating, fruits ensure a supply of fructose, sucrose and electrolytes that properly recompose energies for a natural rest of the body.

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