Autor: amandamcalazans

Food re-education is very important to our day lives. The personal trainers points out that an unruly diet ends up having the opposite effect. Many people don’t understand why they work out so much and do intense aerobic exercise, but they keep getting fat.

Now there is some tips to what to eat after training:

1) 2 pieces medium chicken breast + 4 tablespoons brown rice + grated carrots and raw beets

2) 2 small pieces of sweet potato + 1 piece of medium chicken breast

3) 1 scoop of isolated Whey Protein + 1 scoop of dextrose + 1 banana 4. Two egg whites + 1 slice of white cheese + 1 tbsp oat bran + 1 banana

This recipes have a lot of protein and vitamins that can help you to keep strong and healthy after training! And also will keep you satisfied longer

I hope it helped you!

source: http://g1.globo.com/al/alagoas/especial-publicitario/hapvida/noticia/2014/10/o-que-comer-antes-e-apos-os-treinos.html

Before doing exercises, you need to eat carbohydrates, even though a lot of people have a bad face to it, as they want to lose weight. It is essential for securing the immediate energy we need in training, and further cutting off carbohydrates completely from the diet can even hinder weight loss, if that’s the goal. But if training is short and light, like 1 hour on the treadmill, you don’t need to eat anything first. The main meals already provide energy for light to moderate exercise. Pre-workouts come into play when the activity requires more stamina and you’ve been out for two hours now.

knowing that…

PUT AT THE PLATE:

Orange or grape juice: drink one cup before trainig. The natural juice already has fructose, so you do not need to add sugar.

Sweet potato: It is a source of complex carbohydrate and low glycemic index – which is absorbed by the body more slowly, leaving the person sated longer, meaning not wanting to devour something right after training. Eat cooked.

Brown Bread Sandwich with Tuna Paste: This is a good option for how does bodybuilding. The bread carbohydrate, that causes muscle repair and also aids in slower release of blood glucose, mix with the fish protein, making of this a good pre training option, giving you the energy you need.

Avocado with eggs: light carbohydrate and protein combo. Eat half of avocado with a egg inside.

Rice cracker: Can be consumed both full version and white rice.

Protein bar: As these bars also carry carbohydrates in the ingredients, they can be consumed before going to the gym, because they will guarantee the energy of training.

Overnight oat: Os potinhos de aveia adormecida também são fontes de carboidrato. Acrescente alguns pedaços de fruta e, pronto, você tem um pré-treino leve e energético.

Açaí: Açaí is a carbohydrate source that also has caffeine – which provides an extra gas for workouts. One just needs to be aware of how it is affected, as this can make the most caloric food unnecessary. Eat without exaggeration, a small amount is enough to get only the benefits of this food.

Whey protein: It is recommended to consume with some carbohydrate accompaniment such as oat bran. The supplement is usually indicated for those who want to gain muscle. O suplemento proteico é indicado pelos profissionais quando a pessoa já está mais de duas a três horas sem consumir nada de proteína.

Chicken and aweet potato: Even though this double doesn’t fit exactly in the pre-workout category, is a good main meal, which should be done 1h30 before you start working out.

BETTER TO AVOID

Bulletproof coffee: It takes butter and coconut oil, what can average 150 to 270 calories. Also, it is not interesting to consume fat in the pre workout. Since metabolism consumes the body’s own fat as energy (when it depletes glycogen from carbohydrate) and doesn’t need another source.

Red meet: May be bothersome due to slow digestion, and depending on the cut may contain more fat.

Oilseeds: Chestnuts are mostly sources of protein and lipid (fat), with little carbohydrate in their composition.

Source: https://www.uol.com.br/vivabem/noticias/redacao/2018/08/10/o-que-comer-antes-do-treino-carboidrato-e-essencial-para-garantir-energia.htm

When we talk about food, the most part of people think about the physical part, but it can influence much more. Foods are interconnected with our body not only physically, but also psychologically, interfering with our mood, feelings, and consequently, actions. So having this knowledge, you can choose bether what to eat to feel good, or less stressed. It is, basically, a relationship.

For example, if your blood sugar drops, you might feel tired, irritable and depressed. Eating regularly and choosing foods that release energy slowly will help to keep your sugar levels steady. Some of the foods that can help to raise your blood sugar levels, and improve you mood are: pasta, rice, bread (because they are carbohydrates, and when digested they become blood sugar, and that is why diabetics can not exaggerate when eating this kind of food) , also oats, cereals, nuts and seeds

Now, leaving a little for the liquids part, different of many people think, coffee may make you feel anxious and depressed, disturb your sleep (especially if you have it before bed), or give you withdrawal symptoms if you stop suddenly. The coffee may be in liquids like, tea, cola soda and other energy drinks, do not forgeting the famous and wanted chocolate. Medications may contain cafein too, so pay attention if you wanna avoid it and must consume a medication. What you can do is: If you drink tea, coffee or cola, try switching to decaffeinated versions. You also might feel noticeably better quite quickly if you drink less caffeine or avoid it altogether. There are 7 drinks that can replace caffeine. Are they: water with lemon; green tea; mind tea; licorice tea; walnuts smoothie; Carob Powder and flaxseed.

Be yourself; Everyone else is already taken.

— Oscar Wilde.

This is the first post on my new blog. I’m just getting this new blog going, so stay tuned for more. Subscribe below to get notified when I post new updates.

Here you will also find what you can eat to have a better performance when training, and what to eat after it, being able to keep yourself strong and your energy high.

Hi there! My name is Amanda Monteiro Calazans, I am 17 years old, and I am a person who loves to stay with family and hang out with friends, always trying to become a better person, learning with the mistakes. I study at the American High School Asa Sul, and I wanted to create this blog to talk about how you can reconcile your health with the foods you like, helping in your mood and well being.