food | cardio training | bodybuilding | physical activity | healthy food | sporty | what foods to eat? | | HEALTHY LIFE

According to the recommendations of the WHO (World Health Organization) 150 minutes of physical activity Moderate exercise per week, which would be at least 20 minutes per day, would help make your lifestyle healthier, complemented by a good diet.

Good nutrition before and after a workout, whether cardiovascular or strength, is necessary for your body to function and recover favorably. It is essential that your diet consists of the three main macronutrients: carbohydrates, healthy fats and proteins.

Dietitian and nutritionist Paloma Quintana Ocaña pointed out that many people eat poorly because they eat disorderly. “A mistake I often find with overweight patients is that they go to the gym and run on the treadmill for a while until just a dance class and when they’re done they drink a drink. isotonic drink (rehydration or sports drinks), which has a lot of sugar, or they end up eating rice cakes and other high-calorie foods to compensate. In these cases, training effectiveness is reduced,” added. Likewise, he clarified that you shouldn’t obsess over food intake when exercising and recommends eating healthy foods for your post-workout recovery.

You will not be able to have the body you dream of in a few months, the ideal is wear a lifestyleassociated with physical activity and a good diet, gradually and without excess.

Foods for cardio training

  • It is important to be well hydrated before and after a cardiovascular routine because large amounts of fluid and minerals are lost. The European Food Safety Authority (EFSA, for its acronym in English) recommends: 2 liters for women and 2.5 for men.
  • Electrolytes (sodium, chloride, potassium, magnesium, and calcium) are lost on cardio days, they keep your body energized (fluid balance, muscle contraction, and nerve impulses) and need to be replenished. Consume these fruits before or after: banana, strawberry, blueberry, apple, watermelon and papaya.
  • Vegetables are great nutrient replenishers that should be in your diet due to the high amount of minerals they supply your body with, such as chard, broccoli, cucumber, spinach, and radishes.

foods for bodybuilding

  • After performing intensive strength exercises, micro tears are caused in the muscle fibers, this process is known as hypertrophy. Protein helps repair those tears and muscle growth and the foods where it can be found are: egg, chicken, meat, tuna, fish and beans.
  • Carbohydrates are nutrients that many fear when doing physical activity, but they are necessary after a routine with weights. The rice, pasta, potato, sweet potato or oatmeal are ideal for those days when you need to demand more muscle.
  • Healthy fats are also necessary at the end of your workout because they provide energy and nutrients to the body in the form of calories and replacing bad fats. Avocado, olive oil, nuts and yogurt are some of the foods that contain good fats.

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