Achieving an increase in physical performance and promoting proper muscle recovery is one of the goals we all strive for. Fortunately, this can be achieved with an adequate diet, that is to say, a food system that meets our individual needs.
Carbohydrates are our body’s essential fuel. The body gets them from glucose in the blood and from deposits in the liver and muscles (glycogen). However, these reserves are limited so it is very important to eat foods rich in carbohydrates for good performance and to avoid fatigue.
So, if you want to achieve maximum performance in your workouts, a good strategy is to know how to manage carbohydrate sources in the perientrene, that is, before, during and/or after training or physical or sports activity and set the best strategy that suits your interests
When to take high glycemic carbohydrates?
You should only do so in cases of intense and brief effort or after training or competition, when the body’s glycogen reserves are practically exhausted and the body needs glucose to replenish these deposits quickly.
Carbohydrates Before Training:
The best way, nutritionally speaking, to prepare a meal before an intense training session is to have a previous meal with complex carbohydrates, moderate in protein, and although it can be low in fat, it would not be bad to provide certain types of fat, given its properties, such as coconut oil. It is important to facilitate our body, as far as possible, the digestion of this previous meal, maximizing gastric emptying and favoring the availability of nutrients. In this case, opting for a shake composed of the 3 macronutrients, to take it in the 90-120 minutes prior to training, will be a perfect option
You may practice intermittent fasting, you may prefer to train very early as soon as you wake up, or you may simply not be the type of person who likes breakfast, or you may be on a plan to lower your body fat, so opt for a Shake:
25g of amylopectin
25g of Palatine, and take care of your intake of essential amino acids and creatine
Carbohydrates During Training:
In short sessions it is better to limit yourself to water for optimal hydration and not to alter the energetic and biological processes. In environments with adverse climatology we can take the recommendation of adding electrolytes, and elaborate a Type of Sports Drink according to our convenience. However, if the training lasts longer than 1 hour, or is usually a rather demanding activity, then you can incorporate an Intra-training, this should be easy to absorb, and not produce any stomach discomfort.
Carbohydrates After Training:
After the effort, once the training is over, the body goes through a period of accelerated overcompensation, in which it tries to increase all the processes for the recovery of the lost energy (it is estimated that within the first two hours after the end of the exercise, the body doubles the speed of glycolysis).
At this time, the ideal is to provide high glycemic index carbohydrates that accelerate glycogen replenishment.