The right diet: the 4 commandments for those who want a defined body –

1. Have a pre-workout snack

O whey protein – isolated whey protein, free of fat and easily absorbed – is another food that has become a classic among people who go to the gym to define their bodies. It can be consumed up to an hour before working out, along with sweet potatoes or cassava (another low-GI carbohydrate option). Do you usually have a snack closer to training time? So stay with the carbohydrate and leave the protein for later. “Protein is digested slowly and hinders the release of energy”, says Alessandra Luglio, clinical and sports nutritionist, from São Paulo.

At that moment, drinking a beetroot juice is also a good choice. The root gained strength after the publication of an English study carried out at the School of Medicine at the University of Exeter, in the United Kingdom, stating that, transformed into juice, it improves physical performance by up to 10%, in addition to helping with muscle recovery. These effects are due to the fact that beets are a source of nutrients that are precursors of nitric oxide, a component that increases the body’s resistance. Conclusion: you have more strength to lift weights and define your muscles.

2. Give a post-workout boost

After working out, the advice is to consume whey protein as soon as possible (up to one hour after training at the most) and, again, accompanied by a carbohydrate. “This duo is important for the replacement of energy and the recovery of muscle fibers damaged by exercise”, explains Alessandra. In addition to helping to define muscles, protein accelerates the metabolismstimulating the burning of fat – a secret for the appearance of buds in the abdomen.

But beware: “Those who are allergic to milk protein should look for a vegetable option, such as rice protein”, says Valéria Paschoal, co-author of the book Functional Sports Nutrition Treatise (Publisher Roca). According to an American study published in the European publication Journal of Nutritionthis vegetable protein offers practically the same benefits of whey protein.

3. Take care of your daily menu

Mirror results don’t just depend on the right pre- and post-workout snacks. Breakfast, lunch and dinner should also prioritize lean protein, low-GI carbohydrates and good fatsplus a good dose of fibers. Important detail: consuming these nutrients together reduces the glycemic load of the meal, making it less fat and more satisfying. This strategy also applies to intermediate snacks. Example: a pot of yogurt (protein + carbohydrate) with three almonds (fat). Eating every three hours is strategic to keep your metabolism at a faster pace all the time. Thus, the fat in the abdomen is eliminated and the muscles worked with the exercise appear.

4. Know that calories are not everything

Its main objective is to lose weight? Control between consumption and expenditure of calories is necessary. But nutritionists and physical trainers are less strict about this balance. “Various studies have shown that exercise provokes biological adaptations capable of maintaining a higher metabolic rate in a chronic way”, explains exercise physiologist Luiz Carlos Carnevali Júnior. That is, if you work out, you have a greater energy expenditure throughout the day and, therefore, you do not need to be so neurotic about calories. However, the choices to compose the menu they must be smart.

According to Luiz Carlos, the organism needs substrates to solve the stress oxidative stress that exercise causes in cells. So, in addition to macronutrients (protein, carbohydrates and fat), get ready to eat more berries, sheets dark green, brown and seeds. The antioxidant and anti-inflammatory substances in these foods are necessary to fight the excess of free radicals produced during physical activity, especially the most intense ones. As you noticed, super-industrialized foods (sweets, cookies, snacks, ready meals, refrigerator, white bread and pasta) are off the menu for those who want to see the result of exercise in the mirror. “Consumed frequently, they cause inflammation in the organism”, explains Valéria. This translates into excess weight, cellulite and everything that exercise alone cannot solve!

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Foods for those who work out

energy drinks

· Simple carbohydrate: fresh and dried fruits and honey.

· Complex carbohydrates: whole grains, tubers (yams, yams), vegetables.

· Good fats: chestnuts, walnuts, almonds, seeds (chia, linseed, peanuts, sunflowers, pumpkin), peanut or almond butter, extra virgin olive oil and coconut oil.

protein

· Lean meat: fat-free red meat, chicken and fish.

· Eggs: especially the white ones.

· Legumes: beans, lentils, soybeans and derivatives.