Why do you have to take care of pre and post training?
First we must be Good inside, to be better on the outside and that this is reflected in our training. When we do sports at a high level of intensity, our oxidative stress is greater, then Not only "we burn fat", if not also vitamins and minerals, to put it in some way. Vitamins and minerals are essential micronutrients in an athlete's diet, it usually happens that when we are very tired or do not give up training We think it is a low consumption of carbohydrates, which can be, but if this persists in time it may be due to a vitamin deficit, and it is important to not injure us, feel energetic, rested, in a good mood and have an immune steel system.The importance of pre -training food
Most of us know that if we do not eat how we owe the days before training, for example, when the weekend is coming and we return on Monday, if we have eaten and drink a little regular It costs us more to get the training well, we are more fatigued or we have no strength. Food before training crossfit He has a very important role since we find the enough energies to face training.
With a good and personalized food, performance and subsequent recovery will go to better.
What should contain a pre -training meal if you practice crossfit?
As you know we must take into account the amounts of what we eat, so this pre -training meal should contain:- Carbohydrates: It would be interesting to have a good intake of hydrates to ensure good levels of muscle and hepatic glycogen, and thus ensure that our body will obtain glucose energy Current in blood.
- Protein: In general we must ensure a moderate contribution to have a constant flow of amino acids in blood and conserve muscle mass.
- Fats: normal is having a under-environment contribution due to gastrointestinal discomfort, although it depends on the type of fat you ingest will cause more or less discomfort.
How long does it have to spend between intake and training?
Around some two or three hours before training, and it must be an easy -to -digest meal, since if we feel heavy or feel badly we will surely find ourselves uncomfortable and we will not give up the same or not train with the same intensity.What if I can't eat before training?
Your life may not allow you, or you want to get up early to prepare your breakfast quietly. Can take fruit an hour before, some supplement -shaped carbohydrates, gels or protein shakes, accompanied by good coffee, since it improves sports performance. If on the contrary, you have tried everything, and do not feel good to eat before a WOD, and you do not have time to leave that space between intake and training, You can train on an empty stomach, but having made a good load the night before. What you have read so far is something quite general, but spinning thinner and without forgetting that the foundations for your diet must be settled before thinking about all this, the main variables that influence the adaptive response to training at the cellular level They are its duration and its intensity. This are complicated variables of interpreting oneself and we must also take into account the objectives that each person is looking for, it is not the same to seek to create cellular adaptations and improve our aerobic capacity, than to create cell adaptations and performance.How to adapt pre -training intake to each type of session
➡️ If what are you going to do is Low intensity cardio, for a period of time less than ninety minutes, the optimal would be to make an intake of between ten and thirty grams of protein or fasting If it is simpler. This would be for example to go for a walk. ➡️ If what are you going to do is a I train at the gym or some team sport with high intensity And a period of duration less than ninety minutes, the optimal would be to make an intake of between 10 and 30 grams of Protein and carbohydrates (10-75 grams of carbohydrates) to ensure performance and blood amino acids. ➡️ If what are you going to do is a training of resistance but low intensity And in time greater than ninety minutes, the optimal would be to make an intake of 30 grams of protein and an amount of high hydrates depending on the energy demand.
➡️ If what are you going to do is a training of High intensity in a period of time greater than ninety minutes, the optimal would be to make an intake of 30 grams of protein and between 70-150 grams of carbohydrates. Specifically, In a wod of crossfit It is difficult to measure exactly the intensity, there are limited intervention data of relatively low quality about dietary strategies in crossfit, which makes it difficult for us to be clearer when making recommendations. Undoubtedly one of the important factors is that athletes cover their daily energy demand To avoid chronic energy deficiency, especially in women.
Pre -training food examples
Then I leave some ideas for the most kitchens and that they like to vary their pre-factory breakfasts:- Ausa Bowl: oat flakes, fresh beaten cheese, red fruits and black chocolate
- Salado mix: Bread toas, avocado, tomato and egg
- Poke Me: Cooked rice, salmon or chicken, vegetables to taste and nuts
- Death by pasta: Cooked pasta, minced meat, broccoli, dry tomato and provolone cheese.
