What is better to eat before a workout ? What foods can give us energy during the season changes ? We discover energy foods, or foods that can help us give our best in physical activity and in case of mental and physical fatigue.
Food and sport: food energy
Nutrition is very important for all the biological processes in our body, it is the first aspect of the lifestyle to be treated to stay fit and healthy and it is obviously fundamental also in relation to sports activity.
Carbohydrates, proteins and grass taken with food are the macronutrients from which our body obtains the energy it needs for all activities, including sports activities. Through food we ensure our body the energy needed to do any work and clearly both the quantity and quality of the foods we consume are important
Those who practice sport occasionally, or in any case not in a competitive way, do not need a particular diet or even to take supplements: it is in fact sufficient to follow a balanced and correct diet in relation to one's energy needs.
The daily calorie requirement is then calculated, which is derived from the basal metabolic rate plus the level of physical activity, and calories are distributed throughout the day at breakfast, lunch, dinner and snack, taking into account that between a meal and the next 3.5 to 4 hours should pass and the diet should provide about 55% carbohydrates, 30% fat and 15% protein.
Before the physical exercise, to guarantee energy to the organism without weighing itself down it can be useful a light snack but rich in simple carbohydrates: one or two squares of dark chocolate or a handful of dehydrated fruit for intense but short efforts, a bar based on of dried fruit, oilseeds and honey if a prolonged effort is to be made, they are examples of energy foods that can be taken before sport .
Instead, foods rich in fat, over-seasoned foods, processed desserts and, more generally, foods that make digestion slower and more difficult should be avoided.
Energy foods: foods to face the change of season
During the season changes many people perceive greater physical and mental fatigue that can be counteracted with the right foods.
To regain energy during the spring it is advisable to increase the intake of fresh fruit and vegetables to provide the body with the right amount of vitamins and minerals, essential substances for our body.
In the morning at breakfast we can use honey to sweeten the tea to recharge right after the alarm: alternatively, the honey can also be consumed spread on rusks or mixed with natural yoghurt.
To avoid drowsiness after lunch due to a slow and difficult digestion, better to avoid large meals, too elaborate or very seasoned: at work you can for example bring cereal and legume salads, seasonal vegetables seasoned with olive oil and a fruit .
Even for mid-morning and mid-afternoon snacks, it is better to stay away from packaged snacks, snacks and desserts: it is better to opt for fruit, a small square of chocolate or 30 grams of natural dried fruit, such as walnuts, cashews, hazelnuts or pistachios.
We can accompany snacks with a cup of green tea, coffee or ginseng, stimulating drinks that further help to face the day with more energy.
