Are you struggling to find enough energy to provide your exercises? Change meals and snacks before exercising may help you reach your health and fitness goals. Here is what you need to know about the pre -exercise of women on a vegetarian diet.
If you are looking for a way to increase the exercise, whether it is to run an additional inclination or raise a few additional weight, you may want to look at what you eat. But with all the tinnitus on feeding to enhance training and raise performance, from fasting exercises to pre -energy drinks and the latest exercise supplements, it may be difficult to know what is appropriate for you. It is easy to overlook the strength of the simple meal as the best pre -natural exercise for women to increase your physical activity routine to the maximum. If you give priority to eating vegetable or vegetable meals, you can work in the fitness system as well.
Feeling of joy or fatigue easily may be that your body needs additional nutrition before exercise. It guarantees the combination of a meal or snack before exercising that your body does not work empty, providing enough fuel to run it through a difficult exercise. Whether you are a weightlifting or a type of yoga girl, all exercises – endurance, and air exercises – needed a suitable fuel source for optimal performance. Training method, type of food, as well as the time you eat are all factors when choosing the best pre -exercise for women’s performance.
Pre -exercise for women: Benefits of pre -exercise meals
The main source of our body is the glucose, which it receives from carbohydrates consumption (think about whole grains, fruits, legumes, vegetables) and shops in the liver and muscles. Exercise drains these glycogen stores with an increase in the duration and intensity of movement. Intensive exercise depletes these stores more quickly, and for this reason you may need more food before this training. More gentle exercises, such as walking, do not drain glycogen stores quickly, and therefore you may not need to nourish them significantly. During intense exercise, your body can decrease on glucose, which leads to fatigue that you may face in the middle of the exercise. The pre -exercise of women can help you feel vibrant to prevent glucose crashing It also helps support the training adaptations to help you feel the strongest, fastest and smallest. In addition, it provides your brain that prevents blood sugar and motivation accidents.
What and when to eat before exercise
All large nutrients have their own role in providing fuel before exercise. Carbohydrates are the main energy source of the body for high -density practice, such as running, HIit training, or weightlifting, as well as moderate low intensity exercises, such as walking or cycling. The body only uses nutritional fat or protein when the main fuel source, carbohydrates, exhausted. Eat a balanced meal in large nutrients, including the balance of protein, carbohydrates and fats, before the exercise helps improve training. Carbohydrates should be the main focus (starchy grains, fruits and vegetables), because it is the favorite of the body’s fuel; Women must aim to 1-4 grams per kilogram of body weight. Eat a moderate amount of protein (tofu, beans, lentils, nuts and seeds) -10-20 grams-increase strength, muscle mass and freshness. Fat should be eaten (nuts, seeds, avocado, peanut butter) slightly before exercise, less than 10 grams, because they are slower in digestion. Depending on the length of time before the training session, the amount and type of food you eat may change slightly. This guarantees you to properly digest food to be used as fuel during training. Eating a lot of time that he can let you let you feel anxious, heavy and even nausea; But eating a little time before a period of time before the exercise can leave you under the fuel. It is important to find the correct balance that works for your body and the schedule.
Eating strategy 2-3 hours before exercise
This is the perfect time to create the best pre -exercise of the eating strategy for women, where you can consume enough food to run your training, but also give your body enough time to digest properly without feeling full during exercise. This is a great time for a meal with a focus on carbohydrates, adequate protein and some healthy fats. Include complex carbohydrates like whole grains that will keep you full for a longer period, but avoid a lot of fiber, which can disrupt the exercise in the stomach. A low amount of healthy fats of nuts, seeds and avocado (less than 10 grams) will help to provide insects and energy as well.
Vegetable meal ideas before exercise:
Eating strategy from 30-60 minutes before exercise
If it does not match your schedule for a vegetable meal 2-3 hours before exercise, then eat a small snack from 30 to 60 minutes before it is also useful. This light meal should also contain a balance of carbohydrates and protein with a small amount of fat for fuel, but it should not be excessively filling to avoid discomfort in the stomach during exercise. For this reason, food options should be something you can easily digest and tolerate. This means low fiber, smaller parts and simple carbohydrates to provide you with this quick power source.
Vegetable snacks before exercise:
Plant -based performance goes on the right path
There appears to be a negative stigma about eating vegetable results and performance results. This is far from the truth, but. New search It indicates that the vegetarian diet supports muscle strength adequately and can be more effective in endurance training than a multi -species diet for women. This supports that eating on the basis of the plant does not hinder you from the goals of fitness and can be more useful.
It may take some experience, error, experience of different types, quantities and timing of pre -exercise snacks until you find what is better for you and your training. Spending the extra time to properly provide your body with the appropriate nutrients before exercise, all the teams will happen in your training to help you reach your goals faster.
Written by Ashley Telto, the food trainee, with Sharon Palmer, Doctors Without Borders, RDN
References:
- Rothschild Ja, Kilding AE, Plews DJ. What should I eat before exercise? Nutrition before exercise and response to endurance: the current and future trends. Nutrients. 2020; 12 (11): 3473. Posted 2020 November 12. Doi: 10.3390/nu12113473.
- Thomas DT, Erdman Ka, Burke LM. The position of the Academy of Nutrition and Dietology, Nutritionists in Canada, and the American College of Sports Medicine: Nutrition and Sports Performance. Academy of Nutrition and Nutrition Science. 2016; 116 (3): 501-528. Dioo:10.1016/J.jand.2015.12.006.
- Boutros GH, Landry Duval MA, Garzon M, Karelis AD. Is vegetarian diet harmful to endurance and muscle strength? EUR J Clin Nutr. 2020; 74 (11): 1550-1555. Dioo:10.1038/S41430-020-0639-Y.
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