Eating food before and after strength training
SILVA, Paula Duarte z. Dietary intake before and after strength training in weight trainers. Knowledge core Multidisciplinary scientific journal. vol.03, Ed.06, vol.06, pp.108-122, June 2018. ISSN: 2448-0959.
Strength training is a workout that is gaining prominence in academies because of its many health and physical benefits such as reduced risk of death, heart disease, hypertension, diabetes, weight gain. body fat.
This study aims to investigate the importance of food in the pre- and post-workout period in people who engage in physical activity.
Articles published between 2004 and 2017, selected from the Lilac, SCIELO, PubMed, Brazilian Journal of Science and Movement, Digital Magazine, and Nutrition and Sports and BIREME databases, were examined as methodology.
Among the 50 articles retrieved, 20 were selected to describe training food before and after consumption.
- It was observed that further studies are needed to control the amount of food in the pre- and post-workout meals to assess the adequacy of these foods.
- The quest for a perfect body, healthy lifestyle and balanced diet associated with engaging in physical activity is increasing day by day among those who are only concerned with aesthetics (Duran et al., 2004).
- Physical activity experts are placing more emphasis on proper nutrition with a balanced intake of all nutrients such as: carbohydrates, proteins, fats, vitamins, minerals and fiber (GRDEN; OLIVEIRA; BORTOLOZO, 2008).
The academies offer different types of exercises to avoid monotony in practice and to provide greater adherence to the general population, with an emphasis on strengthening as most are practiced today.
Strength training is strength training
characterized as an essentially anabolic activity and which offers benefits that span aesthetically pleasing body modifications such as increases in muscle mass and reductions in body fat (UCHOAS; Pires and MARIN, 2011).
The athlete’s performance is influenced by the quality of the diet consumed macronutrients (carbohydrates, lipids and proteins) perform specific functions in each step that constitutes training and competition (dlouho, 2014).
The implementation of a pre-workout meal is indicated to prevent hypoglycemia during exercise while liver glycogen stores are depleted.
In addition, other factors for the recovery of muscle glycogen during the rest period are the maintenance of water homeostasis, the prevention of hunger and adverse symptoms such as dizziness, vertigo, sleep, stomach problems, nausea and fainting. And these factors may vary depending on exercise intensity, environmental conditions, athlete characteristics, nutritional status and training (Brasile et al., 2009; Junior, COCATE, 2011).
- Consuming CARB before, during and after training in the right amount and at the right time preserves muscle protein and enables muscle protein synthesis after exercise, because in order for protein metabolism to be efficient during exercise, the supply of carbohydrates to the stores is necessary. . (Long, 2014).
- Food is essential for better physical performance and is extremely important to meet energy demand before, during and after training, leading to improved performance. The growing interest of strength physical activity practitioners and the low level of knowledge on the part of athletes on this topic to complete such research.