Cardio is anything that involves a feasible continuous load for a long time. Running, cycling, walking, swimming actively activates the heart muscle and raises the heart rate. To improve the performance of such workouts, you need to know what to eat before and after cardio.
During cardio training, oxygen enters our body in large quantities, which oxidizes glucose and releases energy. This energy provides long-term physical activity.
Cardio depletion depletes blood glucose and muscle glycogen stores, promotes the accumulation of ketones in the blood, and depletes the adrenal glands. Before such a workout, it is necessary to properly fill up with carbohydrates and replenish their lost amount after, as well as take care of a proper drinking regime.
How to eat before cardio
You should eat 2-3 hours before the upcoming workout. The menu should contain slow carbohydrates with a low glycemic index and protein. This will help keep insulin levels in place and provide the energy you need, which means you burn more calories from your fat stores.
Choose lean meats, eggs, dairy products, cereals, whole grain breads, and stews.
During training
During cardio training, be sure to drink water so as not to disturb the water-salt balance and not to slow down the metabolism. Thanks to water, the blood will be more liquid and will be able to carry oxygen throughout the body in the required amount, body temperature and pulse will be within normal limits.
How to eat after cardio
With cardio loads, fat mass is lost, while the process of breaking down fat also occurs for some time after sports. Therefore, it is not recommended to eat densely immediately after training. However, prolonged hunger will lead to bad mood, weakness, dizziness and muscle breakdown. Half an hour after training, you need to eat protein foods, and after 2 hours, you should fully eat food, including complex carbohydrates.
After half an hour, eat egg white, protein, diet meats, or cottage cheese.
After 2 hours – cereals, cereals, fresh or boiled vegetables, whole grain pasta.