The Ideal Diet For Those Who Go To The Gym
If you joined the gym, it is because you have decided to embrace a healthier lifestyle. You will probably also be careful not to bring too much fat and sugar to the table. But the question often remains about what is best to eat before and after sports. What is the ideal diet for those who go to the gym, but also for those who train indoors or outdoors?
If you are an active or sporty person, paying attention to nutrition can help you increase your sports performance, define your muscles better or lose weight. In addition to this, getting an adequate amount of nutrients, antioxidants and calories helps to avoid loss of performance during training.
What is the ideal diet for those who go to the gym?
It is one of the most common questions when starting any sport. Food is, in fact, the source of energy used by the body to perform movements and exercises. What are the most suitable foods for this purpose?
What to eat before sport
Before class or training with tools, you should eat well, but avoid “binges”. Small, vitamin-rich portions are the ideal snack. A good example is dried fruit, which as current research confirms contains healthy fats, yogurt or a fruit like banana.
Another good choice are yoghurts with a bowl of dried fruit and seeds (such as chia) that are so fashionable. They provide omega 3 and vitamins. And to drink? We will hydrate with water. Just before training, it’s okay to drink half a liter of water, but don’t overdo it either.
Before going to the gym, fatty or sugary foods should be avoided. This will avoid being hindered by intestinal disorders.
What to eat after sport
After the workout, we need to hydrate quickly and eat calmly. We can start with fresh fruit or some dried fruit and then move on to a complete meal of foods such as fish, rice salad, pasta with tomato and seeds, dairy products, meat, eggs and protein shakes.
Proteins are essential because they ensure good tissue recovery. According to research published in the journal Nutrients , this group of nutrients improves muscle adaptations during exercise. It is also important to ensure that we have a correct intake of healthy fats.
Some fats, such as those of the omega 3 group, have been shown to be effective in modulating the inflammation that can result from an overly intense work session. At the same time, the intake of trans fats should be limited, which instead have the opposite effect and favor inflammatory responses.
You will certainly be very thirsty and water is the best option against dehydration. Isotonic drinks also allow for a good recovery after intense physical activity, but it is always better not to abuse them.
Avoid making common mistakes
When entering the world of fitness or deciding to start a healthier life, it is common to make some typical mistakes.
- Don’t increase your portions. If you start exercising every day, you will need to take in more calories, even if your goal is to lose weight.
- Be duped by light products. When in the supermarket, read the labels on the packaging carefully. Many products are passed off as “healthy” yet contain large amounts of sugar.
- Be impatient. If you do not get the desired results in the first week, you will be tempted to abandon the diet. Be determined!
- Thinking that supplements are the solution. Ergogenic aids can improve performance and increase resilience, but if not taken as part of a healthy diet, they will have no effect.
The ideal diet for those who go to the gym
Do not fall into the typical mistakes of those who start playing sports: feed yourself in the right way from the beginning and you will see the first progress in a short time.
Finally, if you have signed up to the gym and still have doubts about the type of diet to follow, ask the nutritionist to plan a food program that suits your needs.
