What Eating Before and After Exercise What Eating Before and After Exercise

What Eating Before and After Exercise

Knowing what to eat before and after exercise helps you lose weight and improve fitness results, because with the right nutrients, the body responds better to exercise.

What to eat before exercise

Before training is recommended to drink 1 fruit juice to ensure energy needed To start your workout.

Do the fasting periods is prohibited because chances are increased the individual have a hypoglycemic condition characterized by anxiety, tachycardia, paleness and irritability.

What to drink during exercise

During training, it is recommended to take water or isotonic drinks such as Gatorade, to replenish the electrolyte is very intense physical activity or prolong, for at least 3 hours.

What to eat after exercise

After training, it is recommended to eat foods high in protein to ensure that the muscle to recover and increase in volume. But it is not at lunch or dinner, the ideal is to opt for yogurt, which are a source of lean protein.

Oils lose weight

Some oils have special features that help in weight loss process and are also rich in antioxidants such as coconut oil, chestnut-do-Pará or macadamia oil for example. They have the power to facilitate weight loss, but each has its own special features, be it a special type of fiber or antioxidant component, check out some examples:

Sesame oil

Rich in omega 6:09 - fatty acids that fight inflammation cells facilitating weight loss.

Directions: Take 1 tablespoon of the oil in fasting or insert one it at lunch and dinner salad.

Macadamia Oil

Rich in omega 9, effective in lowering blood sugar, an action that decreases hunger and chances to accumulate fat.

Directions: Two tablespoons of dessert a day in ready soups or salads.

Flaxseed oil

It's what contains the highest amount of omega 3 and is useful in combating PMS and prevents the formation of fatty plaques.

Directions: Two tablespoons associated with 1 tablespoon of olive oil to soften the taste.Sprinkle the salad.

Sweet Almond Oil

The edible version of this oil is rich in vitamin E and help the body fight free radicals, molecules that bind to cells of fat and weight loss difficult.

Directions: Up to 3 teaspoons a day. Sweet blends with fruit or sweet dishes.

Sunflower oil

Rich in tryptophan, helps fight bad mood, also reducing the risk of cancer. The selenium and magnesium also present do well at high pressure and prevents migraine.

Directions: Two tablespoons a day in ready meals.

By adding these oils after the preparation of the dishes their properties are not lost and they do not bring harm to health.

Frozen food is bad

Frequent consumption of frozen food is bad for your health because it is industrialized and contains additives that give more flavor, but can also cause fluid retention and increased blood pressure.

As for the foods that are prepared at home and then are frozen pose no health risk, if it has been properly frozen. To freeze a meal properly should put it in a plastic container without BPA, or glass cover and then plunge into a bowl of cold water to cool quickly. When cool place in the freezer with a label indicating the contents and the date it was prepared.

However, not all frozen food is bad, as in the case of vegetables and frozen fruit. These foods can be prepared at home without having to thaw and do not lose their flavor or nutritional value.

Drink Diet Fattening

The consumption of diet drinks, contrary to popular belief, can get fat. The fact is explained by experts as a compensation method because as diet drinks contain artificial sweeteners, these trigger the hunger mechanism, causing the individual to eat more to follow.

Therefore, it is recommended only take diet drinks if the individual is diabetic and avoid as much to eat and drink too much.

Fruit juices and natural, although more caloric, have beyond the natural sugar that gives you the calories, vitamins, minerals and fiber that besides contributing to a better cell metabolism, help to improve bowel function and have natural antioxidant role in helping Also satiety control and balance the organism.

Foods with Low Glycemic Index

Foods with low glycemic index are foods that not too raise blood sugar and so are good for diabetics.

In addition, foods with low glycemic avoid that is hungry all the time helping you lose weight, make better food choices and to have a healthier diet.

Some examples of foods with low glycemic index are:

• Whole milk or skim milk, yogurt or light ;
• Cereals like All Bran , corn bread, pasta;
• Beans, butter, soy, peas, chickpeas;
• Peanuts,
• Carrot.

Foods with low glycemic index

Fruits with low glycemic index

All of these foods have a lower glycemic index than 55 and therefore are considered low glycemic index foods. When the glycemic index varies between 55 and 70 food has moderate glycemic index and above 70, high glycemic index.

See the glycemic values ​​of foods: Table of glycemic index .

Fruits with low glycemic index

The fruits with low glycemic index are those that do not greatly increase your blood sugar and can be apple, dried apricot, cherry, grapefruit, pear or plum, for example.

Despite the fruits have a low glycemic index to further delay the rise in blood sugar fruits should not be eaten in isolation but always accompanied by toast, biscuits, yoghurt or dried fruits like walnuts or almonds.

How To Cure Anemia

Anemia occurs when the body does not have red blood cells, hemoglobin, enough. To cure iron deficiency anemia is recommended to increase consumption of foods rich in iron.

Foods to cure anemia

Some examples of foods to cure anemia are:

• beets, broccoli, wheat sprouts;
• beef, lamb, rye;
• chicory, apricot, spinach;
• black beans, lentils, strawberries;
• molasses, quinoa, nettle.

To enhance iron absorption, it is recommended the consumption of any food rich in vitamin C together and avoid dairy products two hours before or after meals.

Iron supplement

In severe cases of anemia, when iron values ​​are below 46 mg / dl or very close to this value, it is recommended to take a supplement of iron as ferrous sulphate daily.

Some cases of anemia may be caused by a poor diet or large loss of blood, as a very heavy menstrual flow and this must be investigated.

Brazil nuts

Tatiana Zanin (Nutritionist)

The Brazil-Pará is very rich in selenium which is an excellent antioxidant that helps in cancer prevention and combating depression.

To get all the benefits of selenium that is the Brazil nut just eating a nut stop a day, it is not necessary to eat large quantities of food or it is mentioned it is very caloric. The Brazil nut calories are per 100 grams of food about de656.

Brazil nuts Benefits

The benefits of Brazil nuts are especially protect the body's cells due to the great amount of antioxidants as the mineral selenium that this fruit has. Other benefits of Brazil nuts can be:

• Rejuvenate the skin;
• Help in proper functioning of the nervous system;
• To combat high cholesterol because it has a high content of unsaturated fat;
• Promote heart health due to the presence of arginine and flavonoids.

Swallowing a Brazil nut unit per day is a great way to make supplementation in selenium, because 100 g of Brazil nuts have 4000 mcg of selenium.

Nutritional information of Brazil nuts

Components	Amount per 100 g
Power	656 calories
Protein	14 g
Fats	66 g
Carbohydrate	12 g
Fiber	8 g
Vitamin A (retinol)	7 mcg
Vitamin B1	1094 mcg
Vitamin B2	118 mcg
Vitamin B3	7.8 mg
Vitamin C	10.3 mg
Vitamin E	7.1 mg
Selenium	4000 mcg
Calcium	160 mg
Magnesium	376 mg