What you should eat before and after exercising

What you should eat before and after exercising

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Are you aimed at the gym? Are you going to run? What can you take? Learn to know what to eat before, to perform at your best, and then to recover, avoid injuries and metabolize fats.

Before. It is convenient to eat between 2 and 3 hours before exercising. You can not miss carbohydrates, such as rice, pasta or potatoes, and proteins, such as chicken. Calculate 75% of the first and 25% protein. Nuts, milkshakes or skim milk or fruit, will also give you great energy. Avoid slow digestion foods such as those rich in fiber or
those with high fat content.

After. It is about recovering but without throwing away the work done in the gym. Proteins are the nutrients that the body most accurate to recover muscle, strength and help repair tissue damage. Also add seeds, carbohydrates and, for dessert, fruit.

INFO Bananas, watermelons and dates are perfect for muscle recovery, thanks to its high
sugar content.

2 Blueberry and Hazelnut Smoothie

Smoothies are a great option to take care of our body before and after exercising. You can make almost infinite combinations, but the important thing is to know the properties of each ingredient to achieve the desired goal.

This blueberry and hazelnut smoothie is alkalizing, antioxidant, energetic and easy and quick to prepare. Pour skim milk into the blender glass. Add pumpkin seeds, hazelnuts, anarcados, blueberries, green grapes, a spoonful of honey and a small oil. Mix and beat. Only 335 calories!

3 Carbohydrates: pure energy

Carbohydrates They are basic before training because thanks to them you will have glycogen for the muscular system and, therefore, energy that will improve your performance and delay the onset of fatigue. Ideally, take them both
hours before exercising.

How to consume them You can do it in the form of pasta, rice, vegetable salads, potatoes and vegetables with fresh cheese, turkey or chicken.

And if you don't have time ... If you are one of those who exercise in the morning, take simple carbohydrates such as milk, fruit or a yogurt, which are digested faster or eat whole grains that the body assimilates more slowly.


When you do a physical activity, you lose fluids that need to be replenished to avoid dehydration. It is important to drink before, during and after. Before starting, drink half a liter of water. During the exercise you can drink water or sports drinks and, at the end, replace what was lost in sweat.

5 apples

Consume apples before going to the gym they will give you energy and replenish water and electrolytes lost in sweat.

500 calories is what is consumed in a one hour step session in the gym; 300 in an aerobics session; 600 in body compact and 270 in a pilates class. It will always depend on the intensity with which you carry out the activity.

6 Seeds to recover

Chia, flax or sunflower seeds are rich in Omega 3, increase strength and aerobic performance, help prevent muscle aches and accelerate muscle recovery. Its digestion is very slow so it is not recommended to take before physical exercise.


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