If you listen to self -proclaimed exercise experts on social media, they vow that causing an empty stomach burns more fat.
But Toronto’s nutritionist Abby Langer is a common misunderstanding that exercise improves performance or burns more calories in fast.
“This study shows that you don’t actually make a big difference in terms of profit,” she said.
Does it mean that you have to load it on protein and carbohydrates just before exercise? No, that’s not true.
Next, let’s look at before, after or even how to eat before or even during exercise. (Experts say that what you eat is important when you eat.)
What is the case of eating before exercising?
The calorie of the food is literally energy, so you need to supply fuel to your body for proper exercise. But eating too quickly can be a problem.
LANGER, the author of “Good Food, Bad Diet,” said that blood is shifting blood while exercising blood from organs, including stomach. Therefore, exercising throughout the ship can affect the digestion process, causing cramps or even painful.
It is especially true for diets with fat, protein or fibers. It takes a long time to digest than carbohydrates. LANGER recommends waiting for 2-3 hours before eating high -rate carbohydrates and intense exercise.
“I don’t want to eat a big steak an hour ago before the hockey,” she said.
If you exercise first before breakfast or dinner, it’s okay to have a carbohydrate -rich snack like banana with peanut butter or a yogurt with fruits in advance. It will give you the energy that can be done well, and you can fuel later with a complete meal.
When to eat after exercise -and what should I eat?
Colorado Springs, a physiologist of Springs, said that steaks can provide better services later because the proportion of protein is higher.
Austin is a good idea to have a high -protein snack that will help to suppress your appetite if it is more than an hour before you have a formal meal. The reason is almost not related to muscle recovery or absorption of nutrients. Rather, people who are too hungry are not good choices.
“Many people are hungry for about an hour after exercise, so I don’t want to do it. “You want to hold it early or overeat.”
But it is another myth that it is necessary to catch a protein shake in a few minutes after finishing to make the biggest muscle.
Many exercise enthusiasts point out that the body is known as a “protein fairy tale window” of about an hour of primary exercise to recover muscles. Langer says that ordinary people have much longer windows and nutrient timing are less important than eating protein for each meal, Langer said. The body must continue to supply amino acids such as protein for muscle recovery and maintenance, she said.
LANGER said, “We set priority to help your goals, such as muscle buildings, satiety, and weight loss.
How about eating during exercise?
Most people who eat enough all day long do not need anything during exercise. Langer and Austin said that the threshold was intense exercise for about an hour. You can benefit from a longer and more carbohydrate snacks in the middle, saying that you are training for marathon.
Austin said that instead of focusing at eating, he focuses on what and how much he focuses. She did not complicate the topic and recommended: USDA is my plate recommendation Balanced diet.
“The biggest thing I need to teach people is that nutrition is simple,” she said. “Perhaps you don’t focus on the concept of nutrient timing, you should eat consistently and focus on your health all day.”
