Diet and training (II): what to eat during exercise?
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Diet and training are a perfect match when we see results, so we can not leave out the food we eat when we try to perform at your best during your workout or race. Here we what to eat during exercise.
Why eat during exercise
While not always necessary to eat solid food intake during exercise aims to maintain reserves energy, Prevent or delay fatigue and concentration control carbohydrates so as to prevent hypoglycaemia to prevent us from moving forward.
Furthermore, when the goal is burn fatWe can not prolong the process if not in the presence of water in the body, therefore, know what to eat during exercise is fundamental.
What to eat during short bouts of exercise
60 to 90 minutes training a fitness room, energy reserves arising from glycogen is not depleted completely, except that the previous state of the same is not good, that is, we’ve spent many hours without eating. However, during exercise is essential to maintain good hydration and if the stress lasts longer than 30-40 minutes, we resort to solutions with small amount of simple carbohydrates, Ie about 6% of sugars enter the blood quickly and provide immediate energy.
If you train for 60 minutes to burn fat, the advice is to drink liquid every 15 minutes in order to prevent dehydration and help the metabolism to continue to use lipids as fuel, if the liquids have some sodium the water is absorbed more quickly, so we can use some mineral water or water with a little lemon juice or baking soda, especially when it comes to sessions of more than 45 minutes.
Eating a cup fluid every 15-20 minutes be enough water to keep body condition performance negatively.
What to eat during prolonged exercise
In competitions longest, runs and marathons, the ideal is to provide 25-30 grams of carbohydrates every 30 minutes, So that you can use sports drinks have water, sodium, potassium and simple sugars that not only provide quick energy that preserves the reserves but also prevent dehydration and replenish electrolytes lost as to delay fatigue.
Preparations or liquids that are consumed should be simple and easy to digest, so it is not advisable to include carbonated beverages or a diuretic effect like alcohol, but you should better use dextrose or isotonic drinks, juice or combined water glucose gel commercial.
Very long career can be eaten any sugar foods also have some complex carbohydrates such as glucose or energy bars, dried fruits and so on, but they can not digest food well while on the move, so we must always try in training and ensure its effect on the body before using them in a test.
To account
- The liquid are better absorbed if administered by them glucose and sodium
- The cold drinks faster pass into the intestine, but should never stop to it or mean extra work for the digestive system, therefore, should not be frozen preparations.
- The large volume also facilitate water absorption in the intestine, so it is best to drink 250 ml every 15 minutes approx.
