Snacks Post Training with my Waist Cincher
Many people think that before or after exercise, walking, jogging, crossfit, TRX or any exercise routine, they should not be eating food of any kind, especially if the ultimate goal is to lose weight, gain muscle or maintain and define their body. But if in addition you add the fact of using a reductive compression cincher that will make you sweat more, then you should return your body all the energy you used to burn calories, produce sweat where you release toxins and also stay active through all of your exercise routine.
This is a huge mistake since the body needs energy to function, either in a simple and short routine or in a large and intricate one, done with or without the waist cincher. So it’s necessary to have control over the food you eat, not necessarily as a means of restraint, but to keep sugar levels under control and provide the necessary nutrients and carbohydrates needed to complete the training with sufficient energy avoiding emptying the tank too quickly, and then being tired and sleepy before the session ends.
One of the most important foods that should be included in the diet is carbohydrates, which give energy to the body during exercise. These can be found in many forms and can be mixed with other foods to enhance their effect, like white or brown bread which can be toasted and spread with peanut butter or sugar-free jam for a delicious and nutritious touch.
Fiber, such as oatmeal and granola can also be consumed before and after training, since they’re easily digested by the body providing enough energy to propel you along your exercise routine. You must avoid at all costs skipping meals because your body will continue to burn calories after finishing any practice, especially strong routines where your physical effort is much greater and longer. This does not mean you’re going to eat to the point of exceeding your calorie daily goals.
These type o foods must be light enough to not make you feel heavy during training but at the same time, they have to sustain you so you avoid being hungry halfway through your workout. That is why it is recommended to consume carbohydrates to provide you with energy.
Even though they’re relatively light, they should be consumed an hour and a half before training so you avoid indigestion, heaviness and repeating throughout your workout.
Greek yogurt or low-fat served with fresh berries is an option commonly used, since it’s easily digested and doesn’t cause heaviness refreshing you on hot days, like oatmeal shakes either alone or with banana. Small fruit salads are perfect for those who do not have much time to prepare meals, as they only need you to wash and cut fruit. For people who work, it is suggested to dip the fruit that oxidizes easily in water with lemon so you cut the process, and keep your colors alive longer, such as apple, pear, peach or banana.
Another helpful option is nutritional or energy bars which come in many flavors and presentations to be carried without taking up much space, and providing the right amount of calories and fat to soothe afternoon cravings. You can also consume nuts such as almonds, unsalted peanuts and seeds such as quinoa or sunflower.
If you do not feel like eating but you get a little hungry before training, eat a portion of watermelon, a fruit full of water that hydrates and it’s naturally sweet, so you will not have cravings that ruin your diet between food and exercise.
Stay away from heavy food before your exercise, or try to push away lunch as far as you can from your workout time because when you consume meat, fat or dairy products like ice cream, the body focuses most of its energies in the digestion process and you can feel more tired during your routine.
Many say that is accepted to fast in the morning before you train. This practice can be done if the day before your dinner was composed with enough carbohydrates to keep you going in the morning. You must know your body, and you should know whether it can resist a full session without collapsing.
To avoid any problem you can eat a banana, a glass of skim milk or whey before training, so you have fuel to run smoothly. And when you finish your workout eat a full breakfast so you replace all the energy you've spent.
Usually men can resist exercise best that women can because of the way calories are burnt, and are distributed around the body.
After training, is very important to eat something so you regain all the energy you've burned on your workouts. If you train more than once a day, these foods can be a bit lighter but just as important.
When your body begins to cool immediately after having undergone training at any level, you must restore the energy and nutrients within the first thirty minutes to an hour after you exercise, so that the recovery is much more effective and you have the strength to continue your daily routine.
Proteins are your best friends at this point, since they collaborate with the recovery of muscle tissue, and don’t add bad fats to your body.
Combine carbohydrates with lean meats like chicken or fish. You can vary fish, because they all have the characteristic of being rich in phosphorus and very versatile in cooking. You can also add eggs and dairy as goat cheese, yogurt or cottage.
All of these foods must be accompanied by carbohydrates, which are not bad when you burn a lot of calories during a day of exercise. Protein can be accompanied by brown rice, whole wheat or white bread -not from a bakery-, oatmeal, sweet potatoes and yams. With oatmeal you can make pancakes or crepes to wrap your protein and give another taste and presentation.
If you are not hungry, you can drink a glass of milk, a fruit smoothie with honey instead of sugar, or a small handful of nuts.
Bakery sweets, candy, or carbonated beverages will make you regain all the calories you've burned, besides contributing to the formation of cellulite and the growth of the flabby belly we all want to avoid.
It's up to each person what to consume after each workout since food requirements, diets, physical restrictions and tastes vary from one individual to another. However, this doesn’t mean that you should completely eliminate foods after using a lot of energy to practice the sport you chose to do to stay in shape.
While many people do not use compression garments to boost the production of sweat or to mold the waist and hips, it is really important that nutrition and hydration are constant. There is no better detoxifying than the sweat eliminated during high impact workouts, in which you will endure more or less depending directly from your diet because your body starting from this point will take the energy required to take you from start to finish throughout your fitness routine.