Which is the best diet, 'before or after exercise'?
pre-breakfast exercise burns twice as much fat , ' post-exercise nutrition such as protein is essential for improved performance. ' There is also a research result with. Justin Roberts, an associate professor of health and exercise nutrition at Anglia Ruskin University in the United Kingdom, explained in each case what the benefits of eating before and after exercise can be.
While previous studies have shown that
Exercise nutrition: whether you should eat before or after a workout depends on your fitness goals
◆: Case of exercising after eating
When a person exercises, carbohydrates stored in the liver and muscles in the form of glycogen are used as an energy source. Therefore, especially when exercising that requires endurance, it is recommended to eat carbohydrate-rich foods such as rice, pasta, cereals, and fruits 3 to 4 hours before exercising.
Studies have also shown that consuming carbohydrates with a low glycemic index (GI), which indicates how much blood sugar rises when eaten, improves endurance during exercise. According to Roberts, low GI carbohydrates include oatmeal and whole grain bread.
However, eating just before exercise can cause indigestion, so Roberts said, 'Eating an easy-to-digest, carbohydrate-rich diet three hours before training can have a positive effect on performance. You can improve the quality. '
A pre-exercise diet is useful not only for exercise performance, but also for physical fitness purposes. In a 2001 study of protein ingested by pre-strength and post-strength subjects, subjects who ingested protein before exercise 'have a greater response to show that muscle protein is being synthesized.' Was confirmed. From this, Roberts said, 'If you are aiming to build muscle, you can support early recovery by taking protein before exercising and supplying essential amino acids necessary for muscle recovery in advance. There is a possibility. '
◆: Case of eating after exercise
While some studies have shown that eating before exercise improves performance, studies have also reported that training in a fasted state, such as before breakfast, can burn fat efficiently.
Another study , published in 2004, found that 'taking carbohydrates immediately after training can quickly replenish muscle glycogen and allow you to train multiple times a week,' as well as before going to bed. Studies have shown that taking small amounts of protein can help build muscle.
From this, Roberts said, 'The point of training depends on how you can recover from training and rebuild your body. And,'Supplying glycogen and protein during the recovery period of muscle after training, There is solid evidence that it is important for muscle growth. '
'In the end, should I eat before or after exercise?' Roberts said, 'unless you have a specific reason to train in a fasting state, such as to improve your metabolism or your personal style. Eating before or during exercise may have clear benefits, and a post-exercise diet is important for recovery and muscle growth between workouts. That's why, he said, there are benefits to eating before and after exercising.
In fact, in a 2006 study in which muscle-training subjects were given protein containing protein, creatine, and glucose , those who took protein 'both immediately before and after' training had the same protein. The results show that muscle strength was significantly improved compared to those who took creatine in the morning and evening.