Cardio and Diet - What to Eat?

A healthy diet is generally suitable for any type of exercise routine. However, if you decide to focus on cardio , eating plans should be balanced to contain enough macronutrients base . If you are a regular runner in the park, here is a list of foods that not only give you explosive strength , but also endurance during training.

cardio bases

Exercises like running, jogging or biking require energy from various sources. To support long sessions of physical exertion our bodies need to consume carbohydrates with protein and fat. Carbohydrates are the main source of the body develops when energy is needed . However, packaged foods with healthy fats are suitable sources of energy , too.

When we change the training load or routine , our body switches between different energy sources - carbohydrates and fats press verse . As this process can be controlled artificially , the best way to ensure that the body does not feel tired, is to provide a sufficient amount of time. For the quality of carbohydrates from their meals , focus on fruits , vegetables, legumes , dairy products and whole grains. For nutritionists suggest that fats to consume large amounts of olive oil , avocados , nuts , peanut butter , eggs and salmon.

Different foods have a specific time of digestion. To provide your body with the ability to process all the nutrients it needs, determine the best time to eat - before or after training.

before training

The meal before a cardio workout should contain mainly carbohydrates with low glycemic index and a certain amount of protein. Fiber , lipids and proteins require more time to be fully digested , so plan your meals accordingly.

If you have 3-4 hours before exercise , try to get a decent meal. Here are some suggestions :

- Salad with grilled chicken ;
- Turkey and cheese or peanut butter with a smooth extension of bread ;
- Grilled Salmon with broccoli ;
- Wholemeal pasta with feta cheese and grilled vegetables .

If you have an hour or so before your workout , eat a small meal low in fat and protein .

- Yogurt ;
- Fruits ;
- A handful of almonds ;
- Muesli with yoghurt .

After training:

After training , it is important to reload your glycogen stores that have been drained after the cardio. Proteins, on the one hand are important for muscles to recover. The best option is a meal that combines carbohydrates and lean protein in a 2:1 ratio . Here are some ideas on how to mix your post-workout meal :

- Glass of chocolate milk ;
- Hummus with toasted bread ;
- A protein bar ;
- Half a turkey sandwich .