Good Lifestyle

Nutrition is a lot of succeeding in the gym and scale. While ensuring that your body is fed with the appropriate foods to encourage muscle growth, recovery and maintenance is essential, as well, also avoids food that can hinder your good intentions. Choosing specific foods and drinks before and after your workout can hurt your progress and make your training unpleasant.

"Enhanced feeding before part, practice or training can take your performance at the next level, provided you charge the right things to your plate," saysAmy Kimberlain, RDN, CDces, recorded dietary nutritionist and national spokesman of the Academy of Nutrition and Dietetics. "Eating certain foods at times, however, can lead to a less effective workout. The last thing you want is GI disruption in the middle of your workout!"

If you want to feed you correctly before and after your workout for the best results, here are 14 foods and drinks to avoid. Read it and for more things about how to eat healthy, do not miss14 best foods for better training results, according to experts.

"As much as you may want to enjoy a fat yogurt before a workout, it may be better to record it after finishing," saysKeri Gans, MS, RD, CDN, author ofThe little change of change. "Fat takes longer to digest that carbohydrates. So, instead of giving you that requiring a boost of energy, it could make you a little laser."

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"While caffeine can be used as a way to helpto improve Your workout, you want to pay attention to the drink you consume. The coffee can have a lot of added sugar and / or fat depending on what everything is added to the coffee, "said Kimberlain." Coffee alone provides caffeine, but other added ingredients - sugar and / or fat - can not only provide you with too many calories but also too muchplayful sugar. The sugar can cause a sudden tip in your insulin levels, which causes it to work more in storage mode compared to use as a source of energy for training (which is not ideal). In addition, high sugar consumption can also also result in the side effect of GI distress (if your body was not used to a lot of sugar at a time). "See More:The unhealthy coffees drinks in America.

"Beer is a selection of surprisingly common drinks for many leisure athletes, but it will sabate your sports performance," saysSue Heikkinen, MS, RD, registered dietitian forMynetdiary. "Alcohol is a diuretic, increasing your risk of dehydration. Alcohol can harm your balance and coordination, which made you more subject to an injury. Alcohol also prevents your liver from freeing glycogen (glucose stored) as a source of energy during your workout. And courses, carbonation of beer causes bloating. "Drinking beer will not disrupt your workout;Here is what happens to your liver when you drink alcohol.

"The beans are known to contain an indigestic carbohydrate called Raffinose. For some people, raffinosis can certainly produce gas in our GI tract making it a little uncomfortable training," says Gans.

"I think sometimes peopleunder fuel before their workout and could make a'protein' barwhen they need the pre-training of carbohydrates. (And then, it's the same for the post-workout "recovery" will focus on the reconstitution of their carbohydrate stores, but sometimes lacking enough protein to help help the restoration of aid.), Says Kimberlain. "My general recommendation is to pay attention to the chosen meal time because it will allow you to adequately combustimize (with pre-training carbohydrates) and finding what works for you (because what works for a person might not Work for someone else, that is, banana can make people burp up, but for some people, it's the perfect pre-training fuel ~ 1 hour before). "

"Almond milk is moisturizing and a reliable source of calcium / vitamin D. However, most of the almond milk drinks have virtually no protein and will not give you enough energy to refuel after a Training session, "Heikkinn declares. "If you use Almond's milk as a post-drive drink, mix with a spoon of protein powder and a cup of frozen berries for a well rounded recovery drink." Try it with any of these22 high protein smoothie recipes from diet and fitness experts.

"Carbonation in some drinks can also cause gas and offshoring that could lead to stomach burns," said Gans.

"The fiber is something we all need more, but ~ 2 hours before a workout, the fiber is preferable to avoid because it can lead to side effects: gas and bloating. A fewhigh fiber foods Take into consideration: Chia, linen and hemp seeds; high fiber bread; and different vegetables. (Once again, they are all healthy foods, just not just before a workout), "says Kimberlain." The fiber can be slow to digest and it means that it can stay in the stomach for a longer period - that depends on the timing of your workout could cause cramps (with gas and bloating). "

"A hundred percent fruit juice can be filled with many vitamins and minerals, but unfortunately, it is 100% sugar, even if we occur naturally," says Gans. "You will get an immediate boost of energy, but because of all the sugar, you will also probably live a crash too."

"I think it goes without saying, but it's important to mention that hot sauces and spices can be problematic. Too close to a workout, they can cause stomach burns and you can often be Described as "you renounce" (it regulages) if eaten too close to a workout, "says Kimberlain." The recommendation is to avoid hot sauces, some spices (Oregano is not my friend) and other highly seasoned foods. Once again, timing can also play a role (if it's lunch, maybe it will not be a problem, otherwise you have a pre-training snack later afternoon). "

"Once again, it may seem obvious on the part of the fries, but if the fat can offer a flavor, it can stay longer (because it takes more time to digest), but when it comes to 'A workout that is not going to be in your favor, says Kimberalin. "The effect? You might feel weighed (heavy if you will) and even laser - the opposite to give you the energy you need to have an excellent workout. "

"The apple juice in particular is high in fructose and sorbitol (a natural sugar alcohol), current triggers of stomach and diarrhea cramps," says Heikkinen. "If you are going to use fruit juice to moisturize during a workout, try an orange juice diluted with a pinch of added salt."

"Even foods with natural fat considered higher in healthy greases before a workout is not recommended, fat takes longer to digest and can kill you," says Kimberlain.

"Despite the healthy image of salads, vegetables will become too difficult to digest when you work and a salad will not provide you with the swallow of carbohydrates and healthy proteins you need to power a workout or recover after", declares Heikkinen. "Save salad to enjoy in your meal later." To find out more about why you should eat this green green dish - just as long as it is not before reading the training What happens to your body when you eat a salad every day .