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If you have mustered the willpower to get to the gym, well for you – that’s half the battle. Now the great challenge is to find the energy to give it all. Like any well-oiled machine, your body needs the optimum fuel to act as it should. Although you probably know that you should not bake pastries, pizza or alcohol just before an exercise session, there are other foods that might surprise you. Apparently healthy, they will make your routine heavier.
Although a diet rich in salads and vegetables is usually ideal, raw vegetables like spinach and broccoli can cause severe discomfort when you have to move. Because of its high fiber content, leafy vegetables will almost certainly cause bloating, ie gas and bloating. If you want to eat something light before going for cardio exercise, change the green salad for a green smoothie. Just mix your favorite fruit with half a cup of green vegetables, water, and a little oatmeal. This will facilitate digestion and prevent swelling or heaviness.
Many of the brands we find have very few nutrients and too much sugar. Energy drinks offer you some vitamins and electrolytes, but the high sugar content will go through your entire body just to cause a precipitous drop in a while. Instead, opt for low-sodium tomato juice, which will provide you with potassium will improve your blood pressure and may even help you stay hydrated.
Hummus or vegetable dip
There is no doubt that legumes are an ideal source of protein. But the hummus and dips of packaged vegetables usually contain lots of added fats, and in addition, they are usually prone to mold. If you do it at home, and you have soaked the vegetables before cooking, you eliminate all the mold, but otherwise, you risk consuming a food with a very high mold content that can cause inflammation and reduce oxygen consumption. Most athletes avoid eating packaged dips for this reason. Instead, opt for the low-fat cheese. It is lighter, fills you more and is very rich in protein, without all the oil.
Although usually asking for the full version of anything is optimal for your health, it is not if you go to the exercise room. Carbohydrates in general that have yeast and gluten are usually inflammatory, that is, they retain water and cause swelling. So, they fill you with energy because they are sugars, but this does not compensate for side effects when it comes to exercising. You should choose a simple fajitas top, and put peanut butter and a banana cut for more energy.
Picking up a handful of raw seeds before going to yoga class will only get bloated and make you feel the heaviness of the stomach because of its high-fat content, which is limited when combined with other low-fiber foods. Consider mixing only one tablespoon of your favorite seeds with half a cup of oats. This combination of fats, proteins, and carbohydrates is perfect for your body to perform its functions optimally.
Do not be fooled by good marketing. If what you are eating does not taste like salmon, chicken or steak and, instead, it tastes like cookies or chocolate; it will most likely be full of sugars and some kind of fairy dust. If you need something to take while walking or on the train, and all you find is a protein bar, make sure it is one that offers at least a 50-50 ratio of sugar and fat.
The problem is that foods with so much flavor and seasoning require more time to digest, so your stomach will be waiting for a nap, not an exercise session. If you want something salty and tasty, eat some chicken or turkey, have a lot of protein and little of the rest.
In short, if you want to avoid the swelling that can lead to choosing the wrong meal before your workout; you should watch for foods high in fast-absorbing sugars such as fruits (a banana is ideal) and easily digestible proteins, such as low-fat ham or cheese.