American nutritionist Leslie Bonci said that before a run you need to eat carbohydrate foods, before strength training you need to eat protein, and before high-intensity exercise it is better not to eat anything. In this respect reports Daily mail.
The nutritionist explained that exercising on a full stomach can cause some discomfort such as reflux, hiccups and nausea. However, it is not recommended to eat nothing before training; This can lead to rapid depletion of energy reserves required for exercise. The expert recommends consuming small snacks rich in carbohydrates before cardio exercises such as running. These include granola bars and breakfast cereals. You can also eat a banana shortly before training.
To perform strength training more effectively, another component is required – protein. Do not eat too much; Just over 200 grams of yoghurt will be enough to stimulate muscle growth.
Bonci recommends swimmers to consume both protein and carbohydrates in one meal. A good option would be to make a small sandwich with two eggs and some cheese. Before high-intensity interval training (HIIT is a training protocol that includes short periods of intense or explosive anaerobic exercise with short recovery periods), it is better not to eat anything. This will help you avoid feeling heaviness and nausea during exercise.
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