Top tips for resistance training / endurance

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What are the best foods to eat before resistance training / endurace?

What you need are quality carbohydrates, lean proteins, healthy fats and liquids. Your muscles need carbohydrates, such as bread, pasta, rice, fruit and vegetables, to get the necessary energy. Proteins serve muscle and red blood cells, which carry nutrients and oxygen in muscles. Finally, the liquids are critical to avoid dehydration.

There is a perfect meal for the pre-workout?

No, but there are essential factors that we must consider when we organize our pre-workout meal:

  • Low in fat;
  • Sufficiently rich in carbohydrates and proteins;
  • Few fibers;
  • It must include liquids;
  • Made of foods that we tolerate.

training endurance

Image Source: Google Image

How much should we drink before training?

Water is the cooling system of our body, so we cannot risk being dehydrated. To avoid dehydration, pre-workout meal should include foods rich in water and must drink at least a pint of water two hours before training.

It is best to drink water or sports drinks?

To keep hydrated, the water usually is sufficient. However, if the training lasts more than one hour, in particular heat or humidity, sports drinks can be helpful because they also provide carbohydrates and sodium. Even for those who tend to sweat a lot, sports drinks can be a better choice.

It hurts to train on an empty stomach, especially in the morning?

It depends on the type of exercise that is practiced. In the case of jogging or walking at a fast pace, just drink a glass of water before you start.

However, if the activity is more intense (cardio, HIIT), then it is indicated ingest some carbohydrates easy to digest (banana, a fruit salad, a slice of whole wheat bread, etc.), which serve as fuel.

Protein after training really necessary?

Yes, because they are fundamental to help the recovery and rebuilding muscle. Whatever your choice, a boiled egg, a glass of milk or a protein shake, we can say that generally 10-20 grams of protein are sufficient for the muscles Learn how to calculate your daily protein requirement

Among the many sports drinks, energy bars and other products, how to choose the right ones?

In a good sports drink 250ml, must be present 14-15g of carbohydrates, 110mg of sodium and 30mg of potassium. If, however, your goal is to lose weight, then you should opt for water or for a lighter sports drink, that is, with fewer carbohydrates and calories.

With regard to the energy bars, they must contain at least 5g of protein, with a bit of carbohydrates and low fat.

You may also like to read another article on Srewang: How to Choose the Right Exercise Bike

Note that when we talk about ‘energy’, we talk about calories, so you have to pay attention to the bars with too many calories. These are recommended for those who are running a long workout or competition (running, cycling, tennis, etc.).

Finally, after training, given preference to protein powders (whey, vegetarian or meat) and BCAA, to be taken in the next half-hour workout, so furnaces to your muscles the amino acids necessary for recovery and rebuilding muscle.

What are the Gel and what is their function?

The gels are typically used by endurance athletes (cycling, running, driving, etc.), in fact, their main characteristic is the composition based on a concentrate of carbohydrates. For this reason, it is important to ingest water after taking it up, in order to prevent digestive problems.

Carbohydrate loading is a winning strategy for those who practice long-term training?

Do a load of carbohydrates means, in essence, make a supply of carbohydrates before exercise. It is an increasingly popular strategy among athletes, because they do not need to eat a lot of carbohydrates before training / competition, if we assume them while exercising.

Carbohydrate loading is to be taken into account in cases that consider very intense and heavy workouts, during prolonged activity for more than 90 minutes and should be studied “ad hoc” with a dietician / nutritionist.

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