Eating before and after working out

Are you looking to lose weight and/or lead a healthier life? Exercise is essential to achieve this, as well as the diet with which you accompany your workouts.

• For 6 years I have investigated how to feed ourselves better to prevent pathologies and lead a healthier life. What to eat before and after exercising is a question that has not been lacking when talking with doctors, nutritionists and experts in the area.

It does not mean that you should follow a special diet or take supplements. It only consists in introducing the right foods and in the correct amounts in your diet to be healthy and keep you in shape. It is very important to hydrate before and after sports.

Taking into account that calcium helps to have firm bones, magnesium helps to fix calcium, and iron is responsible for transporting oxygen to the muscles, we have several options to prepare delicious snacks:

Calcium, iron, magnesium
To get calcium, for example, you can eat bars made at home with sesame seeds, poppy seeds, marigold seeds, oats, and almonds. You add everything to it and you add honey, banana, and cocoa, you will also have magnesium.

You will be adding a good source of carbohydrates and the best thing is that it is a slow-absorbing snack, so blood sugar levels do not go up.

The iron you need can come from a rich green juice with kale leaves, spinach, and green apple.

Another excellent idea is a shake with a good source of proteins:

• Vegetable milk
• Protein of peas or legumes
• Cocoa
• Cinnamon
• Honey

You have an energizing and mineral-laden shake!

Everyone needs to ingest a certain amount of fat every day, and this is key for athletes. Active muscles quickly burn carbohydrates and need to burn fat for a longer lasting energy. Avocado, olive oil, nuts, and seeds.

Post training
For after the sport you could take a rich natural juice of green leaves with apple:

• Spinach
• Green apple
• Celery
• Spirulina that provides proteins

Another good idea is to eat a delicious whole wheat bread with egg and avocado, which can be accompanied with a delicious shake of:

• Coconut milk
• 1 banana
• 1 tablespoon of oatmeal
• Maqui with a great antioxidant contribution

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