Today we’ll cover the theme of perfect nutrition close to a specific physical activity. In detail, we will see in detail what we should drink and eat before and after cardio training to maximize the result and without harming the body.
What is cardio training and what beneficial effects does it bring?
Let’s first understand what cardio training is.
This type of training includes all activities and sports with a sudden increase in heart rate. These are free body activities (walking, running, swimming) or with the help of tools such as cycling, elliptical bikes, rowing machine, treadmill, stepper.
The beneficial effects on the body are mainly related to the cardiovascular system. By training this system, over time the blood vessels are better protected and the heart works better. Blood pressure and heart rate drop. The lungs also work better, causing an increase in respiratory volume and a greater oxygen supply to the organs.
Mental concentration increases, the immune system gets stronger. Serotonin increases in favor of calmness and good mood, preventing stress and depression. By doing this kind of exercise continuously, it will have beneficial effects not only in terms of health but also in terms of aesthetics. Type fat reduction, weight loss, muscle mass gain.
Let’s see what we drink and eat before and after cardio training to maximize the result and without harming the body.
Before this type of training, it is desirable to have a full meal at least three hours in advance.
Meals should be simple and light, and contain carbohydrates and proteins. An ideal serving would be rice or pasta or bread or quinoa and one serving of eggs or milk or yogurt.
We drink during training. If this is long and intense and hot, we can also consider electrolyte drinks. Second, it will actually need to be replenished as it disappears with urine and sweat. Its deficiencies cause fatigue, weakness, low blood pressure and a decrease in heart rate. We can also prepare a special drink for ourselves. Juice of 1 lemon, 1 tablespoon honey, 1 teaspoon magnesium and 1 pinch of salt in a (large) glass of water.
Instead, you need to know how much fluid you are losing to understand how much to drink at the end of your workout. This is possible by weighing yourself before and after physical activity. Integration of fluids may also involve the inclusion of other mineral salts, especially after a very intense workout and if it’s hot.
Here is what you should drink and eat before and after cardio training to maximize the result and without harming the body?
After 30 minutes of training, you can have a snack containing two parts carbohydrate and one part protein.
You can eat one hour after the end of the workout to maximize the effect of fat burning and also support a possible weight loss. The ideal meal can contain three parts whole carbohydrates and one part protein. Finally, let’s not forget about the large portion of vegetables.
Finally, if it’s more convenient to run or walk in order to feel better, here’s the link illustrated in the article.
(We remind you to carefully read the warnings regarding this article. WHO “)