7 Healthy Foods You Can Eat Before Training
Thanks to its essential fatty acids, avocado gives us energy and improves our physical and mental function. It is an ideal supplement to take daily, as it is also satiating.
Many people have the belief that we should not eat anything before training. But the truth is that eating certain healthy foods before exercising can be very positive. In this way, performance would be improved and more benefits would be obtained during practice.
When carrying out activities with a high level of performance, it is essential to include some protein, fat and some carbohydrates in the diet (as stated in this study carried out by the Las Condes Clinic, in Chile). Of course, they should not be taken moments before starting or on the way to the gym. The ideal is to ingest them between half and an hour beforehand. In this way the body will have time to take advantage of them as a source of energy.
The best 7 healthy foods for physical performance
In any case, if you have already defined your sports plan and want to know what you should eat before starting the training, do not miss the following 7 healthy foods. You will love them!
1. Fruit and vegetable juices
Green fruit and vegetable juices are one of the greatest sources of natural energy that can be prepared to increase performance during exercise. These drinks are refreshing and easily digested, supporting metabolism so you can burn fat more easily.
They can be prepared by mixing vegetables such as:
- The spinach. They are a great source of dietary fiber, according to this study carried out by Hospital La FuenfrÃa (Madrid).
- The cabbage.
- Broccoli. It is a great source of vitamin C, an antioxidant and with the ability to improve iron absorption, according to this report from the National Institutes of Health.
- Parsley. According to this research carried out by the Universidad Nacional Mayor de San Marcos (Peru), in rodents, it could function as a hepatoprotector.
- Celery. According to this study, it is purifying and recommended for kidney cleansing.
It is also convenient to add fruits such as:
- The banana. This is rich in potassium.
- The Apple. This study carried out by the University of Talca (Chile) relates it to a cardioprotective capacity.
- Kiwifruit, according to this research carried out by the Complutense University of Madrid, is very rich in vitamin K, responsible for the formation of tissues, according to the National Institutes of Health.
- Pineapple. According to this study by Mangalayatan University, it has analgesic and anti-inflammatory effects, and it protects the immune system.
2. Chia seeds
The consumption of chia seeds became popular for one reason: They are rich in nutritional properties that provide great health benefits. They contain essential omega 3 fatty acids, fiber, protein, and minerals. All of these nutritional elements help to strengthen the body while providing it with energy. However, this study carried out by the Federal University of Rio de Janeiro considers the existing information regarding its relationship with cardiovascular health insufficient.
At present they are very easy to acquire in the market and their price is quite reasonable. The best thing is that you don’t have to eat large amounts to enjoy its properties; with a small spoonful added in smoothies is more than enough.
3. Avocado
It is delicious and has dozens of benefits for the overall health of the body. It contains essential fatty acids, vitamins, antioxidants, and other nutrients. Due to its caloric intake, it is a perfect complement to energize the body in a natural way and improve its physical function.
The consumption of this fruit contributes to regulate cholesterol levels, according to this study carried out by the University of Zulia (Venezuela).
4. Eggs
Eggs are no longer the antagonists of diets and it has already been shown that consuming them regularly contributes to improving cardiovascular health, as stated in this study carried out by the Pontificia Universidad Católica de Chile. These are a natural source of protein and s perfect on to eat at breakfast, especially if the training is done in the morning.
5. Oats
One of the foods with the highest content of dietary fiber is oatmeal. This cereal, considered the most complete, helps stabilize blood sugar levels (as supported by this study carried out by the UNIVATES University Center of Brazil) and supports metabolism to facilitate the transformation of fat into energy. It is very low in calories and, thanks to its healthy fats, it protects the heart and supports cholesterol regulation.
6. Nuts
Nuts contain less water compared to fresh fruit. That explains why they are more concentrated in calories. To counteract this, it is essential to know that they are also a great source of protein, healthy fats, and antioxidants that support the diet.
In the case of athletes, they turn out to be a great choice to calm hunger, since they are very satiating and act as a natural source of energy. On the other hand, its high fiber content reduces the absorption of carbohydrates, which makes them an ideal food supplement to control glucose, as stated in this study carried out by the Autonomous University of Baja California.
7. Low-fat Greek yogurt
This food is not only good for maintaining the health of the intestinal flora, (as stated in this study carried out by the VU University Medical Center) but it also supports digestive function and prevents uncontrolled blood sugar levels, although According to this study by the University of Illinois, it is still too early to confirm any benefit in treating Type 2 Diabetes.
Remember that, in any case, the most important thing is the motivation you have for each exercise routine. Obviously, if that is combined with a good base of healthy foods like those shown above, you can get the most out of your body. Being disciplined and constant you can get the most out of it for your health and your figure.
