Eat before or after a workout, what slimming more?

Surely on many occasions you have heard that if you want to lose weight the best thing you can do is exercise early in the morning, without breakfast, because the body will burn many more calories. Other people, however, indicate that it is convenient drink something before doing any kind of sport, to avoid low blood sugar or tension and possible dizziness and fainting.

Before such a crossroads it is normal that you wonder what you should do. Don't worry, it's a matter that has been on people's lips since the world is world, in fact dietitians usually solve it continuously. The only thing clear is that what you eat (and the moment you do it) can greatly influence how you feel. The general trend is that if you are going to eat something before exercising, it should be at least 30 minutes in advance. But what to choose then?

Before training

Many studies indicate that ingest carbohydrates before any physical activity, performance can be improved, and this must be taken into account especially before breakfast, so you can get up a little earlier to have time before exercising. The most advisable thing is to drink something light. "Ideally, you should eat about an hour before a workout, but if you have little time and need to go out the door the best thing you can do is take a banana or an energy bar, which they are fuel for your body", the nutritionist tells 'Prevention' Bonnie Taub-Dix. Remember, of course, to take the appropriate portion, since abundant meals should be consumed at least three or four hours before having physical activity, or if you will not be able to stay with a feeling of heaviness and sleep.

A study with 273 participants found that fat burning was higher during fasting exercise, but opinions are not unanimous

And should you dictate the training you are going to do the type of food you are going to take before? In principle, Taub-Dix says it shouldn't be a decisive factor. "The food does not will have a more positive or negative impact, but it is true that in some softer exercises (such as yoga) it is better to drink something light, "he says, for this purpose foods such as bananas, yogurts or fruit shakes are a good idea. Do not forget to drink a lot of water before exercising to avoid dehydration.

After training

It is true that exercising on an empty stomach, as we said, increases the body's ability to use fat as fuel. According to 'Health Line' a study with 273 participants found that fat burning was higher during fasting exercise, but the opinions are not unanimous, because there have been up to two studies in which no differences were found in fat loss between women who exercised without eating anything and those who had ingested something.

Many studies indicate that eating carbohydrates before any physical activity allows to improve physical performance

In addition, as we mentioned before, some analyzes suggest that in the high impact exercise it is perhaps better to consume something before, if you want to improve your performance. Even so, if you are one of those who cannot conceive of eating anything (especially for breakfast), always think that after exercising you should drink something. Proteins and carbohydrates They can especially help your body recover and adapt after hard training.

"After training is when you are restoring your body and repairing any micro tears in the muscles, so the best combination is that of Carbohydrates, proteins, healthy fats and antioxidants", explains the nutritionist. He advises doing it about 15 or 20 minutes after exercise, to replenish muscle glycogen, although he assures that you do not have to become obsessed with proteins because we already take more than we need. Avocado, cheese, nuts Or fruit are good options.

In conclusion, if you want to avoid dizziness or are not used to exercise on an empty stomach, it is best to opt for something that is not very heavy and that gives you 'fuel'. If, on the other hand, you prefer to train on an empty stomach, be careful of possible fainting and try to provide your body with the energy it needs to continue functioning properly.