Snacks for before and after working out –

It’s hard to get rid of the last fat and gain muscle? The problem must be in the food. “Without glycogen (the energy from carbohydrates), the body has a harder time burning fat. Worse, it steals protein from lean mass to use as fuel. And there goes the muscle and the fat remains”, says Cibele Crispim, nutritionist from São Paulo. In addition, there is a risk of hypoglycemia (low blood sugar), which causes dizziness and even fainting.

But it’s not just any food that solves. Depending on the interval you have between eating and training, you must prioritize some nutrients and dispense with others, seeking to improve performance. “Up to an hour and a half before training, eat protein (egg, tuna, chicken), important for muscle recovery and maintenance, and carbohydrate (wholemeal breads and biscuits and fruits), which makes the body consume sugars and fat during exercise”, explains nutritionist Alessandra Caviglia, also from São Paulo.

Can you only eat an hour before exercise? So just stick with the carbohydrate and skip the protein. If this interval is even shorter (from 40 to 30 minutes) prefer biscuits and breads refined – they stay less time in the stomach and guarantee the energy needed to work out. “Protein takes longer to digest and, ingested close to class, can cause discomfort, disturbing the performance”, says Cybele. That’s why that innocent yogurt consumed on the way to the gym seems to play back and forth during class.

However, after training is over, protein is welcome again. “The ideal is to consume it in the first hour after classroom, when the muscle fibers, which suffered micro injuries during exercise, begin to regenerate”, says Cibele. A new dose of carbohydrate is also essential. “It will help the body to recover from wear and tear, saving the muscle again”, completes the nutritionistwhich, below, recommends several snacks for you to eat before and after working out and improve performance and the result in your body.

These suggestions are ideal for you to eat up to an hour before training – ensuring energy for the exercise. And even an hour later, to regain momentum and save your muscles.

If you work out when you wake up

Before: 1 French bread with 1 col. (dessert) light cream cheese + 1 grape juice diluted in water (avoid concentrated options). After: 1 sandwich (flatbread with seasoned ricotta) + 1 watermelon juice.

If you work out mid-morning

Before: 1 cereal bar (avoid the light version which, as it is sugar-free, takes longer to provide energy). After: 1 glass of skimmed milk + chocolate + 5 plain cookies.

If you work out at lunch

Before: 5 water and salt cookies + 1 glass of fruit juice diluted in water. After (lunch): 1 plate (flat) of pasta with bolognese sauce + 1 plate (dessert) of salad (lettuce, carrot, kani) + 1 peach.

If you work out in the middle of the afternoon

Before: 1 slice of cake without filling or frosting. After: 1 wholemeal bread sandwich with shredded chicken, ricotta and arugula + 1 orange juice.

If you work out in the late afternoon

Before: 1 apple. After: 1 skimmed yogurt with 1 chopped banana, oats and honey, if the class ends up to an hour and a half before dinner.

If you work out at night

Before: 5 pieces of toast + 1 melon juice. After: 1 skimmed milk smoothie mixed with papaya and oats, if training ends up to an hour and a half before dinner.

Snacks to lose weight and gain muscle

These suggestions are ideal for you to eat up to an hour before training – ensuring energy for exercise. And even an hour later, to regain momentum and save your muscles.

If you work out when you wake up

Before: 3 plain cookies. After: 1 low-fat yogurt + 1 peach + 1 cereal bar.

If you work out mid-morning

Before: 1 banana, if it’s been three hours since breakfast. After: 1 slice of light whole wheat bread with 1 tbsp. (dessert) light cream cheese + 1 apple.

If you work out at lunch

Before: 1 toast with 1 col. (dessert) of light cottage cheese. After (lunch): 3 col. (soup) of brown rice + 1 ladle of beans + 1 grilled chicken burger + 1 dish (dessert) of salad (lettuce, tomato, carrot) + 1 orange juice.

If you work out in the middle of the afternoon

Before: 3 cookies + 1 light juice box. After: 2 pieces of toast + 1 slice of white cheese.

If you work out in the late afternoon

Before: 1 slice of wholemeal bread or 1/2 French bread on the griddle (use little butter). After: 5 roasted turkey breast rolls + 1 pineapple slice.

If you work out at night

Before: 3 water and salt cookies After (dinner): 3 col. (soup of brown rice + 1 omelette + 1 dish (dessert) of steamed vegetables + 1 fruit juice.

More than two hours of working out?

So be smart: whenever you combine aerobic exercises with those of bodybuilding, exceeding two hours of training, have a small snack between one activity and another. “After working out for an hour, glycogen stores drop drastically, compromising physical performance and muscle reserves. Hence the need to replenish energy”, explains Cibele Crispim.

Of course, if you want to lose weight, you shouldn’t overdo it: 1 banana, 1 light biscuit or 1 isotonic drink is enough.

smart exchanges

1 low-fat yogurt per 1 jar of curd. 1 slice of low-fat white cheese for 1 slice of ricotta, 3 col. (soup) of cottage cheese, 2 col. (soup) of light cream cheese or 2 Polenguinhos Light. 1 slice of light bread for 1 slice of light wholemeal bread, 1/2 French bread, 1 small pita bread, 2 biscuits. 1 slice of turkey breast per 1 slice of roasted turkey breast, 4 col. (soup) of tuna preserved in water, 3 slices of roast beef or 3 units of kani kama. 1 slice of plain cake for 3 cornstarch cookies or 2 milk cookies. 3 col. (soup) of oats for 2 col. (soup) of granola or 2 col. (soup) of müsli.

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full belly weighs

If you usually exercise after lunch or to have lunch, have a light meal and wait at least two hours. “It is important that the time between eating and training is sufficient for the food to be digested and absorbed, avoiding discomfort and guaranteeing glycogen reserves for the muscles. muscles“, explains Antonio Herbert Lancha Júnior, professor at the School of Physical Education and Sport at the University of São Paulo. That is, if you eat a balanced meal in carbohydrates, protein and good quality fat, you will have enough fuel to work out.

O pre workout snack it will only be necessary if you have gone more than four hours without eating. Water is important at any time – before, during and after exercise. exercise – to hydrate the body and maintain a balanced temperature.