Sekainow.com When you exercise on an empty stomach, it was like going to faint. But when the sport with a full stomach, it was like going to throw up.
So what to eat before and after exercise? Here are recommendations by professionals in the fitness world from a variety of sports on what to eat before a sweat in the gym.
yoga
"I recommend eating oatmeal and fruit for about two hours before the yoga class and you come to a yoga class with stomach rather empty. After the class, pay attention to what is really desirable body. Whole grains and healthy protein is a good choice," said Joanna Cohen, an instructor of Y7 Yoga Studio, New York City.
HIIT (High Intensity Interval Training)
About 45 minutes to an hour before exercise, try to eat something light, a combination of carbohydrates and protein and immediately energizes like a banana with peanut butter, whole wheat toast with almond butter, Greek yogurt, a smoothie with protein.
After 45 minutes of exercise, try to refill the energy with protein-filled foods like oatmeal with nuts and fruits, eggs with avocado or roasted chicken and potatoes. This will help to repair muscles that are trained so hard.
"Drink lots of water before exercise also helps prevent soreness after exercise," said Jess Sims, instructor of Fhitting Room in New York City.
Boxing
"Before sports, I recommend eating a piece of fruit such as bananas or complex carbohydrates such as oatmeal for energy. After the exercise, I recommend the egg (complete protein source of amino acids for faster recovery).
The aim is to replace glycogen after exercise the body. So it's important to get food with protein to rebuild muscle that has been trained for the sport and energize the body, "the advice of Ashley Guarrasi, coach at the Rumble.
Crossfit
"Before sports, I advise athletes to eat complex carbohydrates. My favorites are oat with peanut butter and chia seed about 45 to 60 minutes before exercise. It may also need to eat bananas from 20 to 30 minutes earlier. The key is not hungry before exercise because it like driving a car without petrol. on the other hand, you do not want the glut. One hour after exercise, I like to eat lean protein, spinach and other vegetables such as broccoli and potatoes, "said Jared Stein, owner and trainer WillyB CrossFit in Brooklyn, New York.
class Bicycles
"Before class, I merekomedasikan eat carbohydrates that quickly burned to provide energy. The fruit is a choice quickly and easily available. After class, eat a mix of protein and carbohydrates to energize the body and restore glycogen. If you want to eat 30 minutes after exercise, try drinking a smoothie full protein or roast chicken with vegetables, "said Dyan Tsiumis, head instructor at Fitness swerve.
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