Food excellent for cardio
Whenever you have some form of exercise into your daily routine the food plays a vital role . In fact the food always plays a key role and will largely determine your levels of health, your ability to train properly and your energy levels and body composition among other things. But speaking specifically of the exercise, a healthy diet is the best for any routine you have. And if you do cardio exercises (something we should do all), you have to have the right fuel for it ...
You see, exercises like walking, running, swimming, biking or get on any cardio machine (tape, elliptical bikes fixed, etc) require energy from carbohydrates and fats. The former are the preferred energy source of the body but also fats are used to a greater or lesser extent.
When exercise intensity also changes your body alternates between carbohydrate and fat, depending on how hard or do not do your cardio. A high intensity mainly use carbohydrates and lower intensity your body will turn to fat. But this point is not completely under our control your best bet is to eat of both, if you do it with good quality choices. Some of your best choices are whole grains, fruits and vegetables for carbohydrates, and olive oil, nuts, seeds for healthy fats.
Of course, like all foods before eating are different considerations you should have in mind ...
Before the training
Your pre-cardio meal should include good amounts of healthy carbs, but as these contain a lot of fiber (which takes longer to digest) should be careful not to eat so much, especially if you are exercising next to that food. So ...
If you are eating three or four hours before your cardio exercises, you better do a normal meal since you will have enough time to digest smoothly.
Brown rice (quality carbohydrates release energy slowly into the bloodstream) with a chicken breast can be a good choice.
Salad greens with seeds and olive oil (healthy carbs with healthy fat) with some fish or cheese cubes in the salad.
Pasta with cheese or ricotta and grilled vegetables sauteed in olive oil.
Fruit salad and a few slices of cheese or ricotta cheese.
If you only have an hour before training is a collation best low fat and low amounts of protein (which also takes a long time to digest), also to be little the amount of food you eat.
A glass of low-fat yogurt
A granola bar
One or two pieces of fruit
A glass of squeezed fruit juice, a tablespoon of honey and two slices of cheese
After train
At the end of your training you have to recharge your energy reserves and also give your body the protein needed to avoid using your muscle tissue for energy. This means that it is time for a healthy dose of carbohydrates saludabes and a touch of protein. As a general rule if you have spent three to four hours since your last meal will be time to make another full meal. If not a healthy snack how are you:
A glass of skim or low-fat
A cereal bar with a protein bar
A sandwich of sardines
A handful of nuts and a banana
Thus, choosing your food well before training and returning your cardio workout, you optimize your power in two ways: one preparandote to train in the best way possible by giving your body the proper energy and two improving your results to make your body absorb the nutrients it needs exactly after training.