The benefits of sport are no longer in doubt. Practicing physical activity not only allows you to feel good in your body and stay healthy, but also to feel good in your head. However, to avoid injuring yourself or slowing down your progress, there are certain things you should not do before your workout.
Do not eat.
If you train early in the morning, there is no need to eat a big breakfast. However, if you want to eat, you can eat part of your breakfast before and the rest after your workout. However, if your workout is planned for later in the day and its intensity can be described as medium to high, it is important to provide your body with energy. To avoid any digestive discomfort, it is advisable to have a meal 1 to 2 hours before your sports session, if possible low in fat and fiber. For example, prefer cooked vegetables and fruits to raw vegetables.
Eat too much.
Eating gives your body the energy it needs to meet the needs of your workout. However, eating too much will have the opposite effect! Digesting a large meal is an energy-intensive process. This will mean less energy available to perform during your workout. If you eat too much, you will weigh yourself down and slow down your progress. Additionally, overeating can lead to stomach upset or stomach cramps. However, after your sports session, don't forget to provide your body with proteins and carbohydrates for optimal recovery. The Feed range. SPORT offers you meals rich in plant proteins and with a low glycemic index – ideal for optimal recovery.
Do not hydrate yourself.
Any sporting practice results in more or less significant water loss depending on the intensity of the activity carried out as well as the climatic conditions. The water in your body cools your body through the sweating mechanism. This is why it is very important to hydrate yourself well before, during and after your exercise. Dehydration is very dangerous and quickly diminishes your ability to perform. In addition, it can lead to early fatigue and/or reduced reflexes and attention.
What to drink and when?
For any effort not exceeding 1 hour, water will be sufficient. If your exercise lasts more than 1h30, you can consume an exercise drink with carbohydrate intake (BEAG). In fact, the longer the effort, the more your glycogen stores are depleted and the greater the loss of sodium and magnesium through sweating. A BEAG is a drink which contains minerals and carbohydrates and which allows you to compensate for this energy loss. Any sugary drink should not be mistaken for BEAG. Avoid fruit juices, soda, energy drinks which are often rich in sugars and/or carbonated. These drinks will be responsible for digestive disorders and glycemic peaks incompatible with sports performance. You can make your BEAG yourself.
Did you know ?
Staying well hydrated helps limit aches and cramps.
Drink too much.
Hydration is essential to perform physically. But how you drink is also important. If you drink too quickly and in one dose, you will feel heavy. This digestive discomfort is not suitable for sports practice.
Tips.
So drink in small sips every 15-20 minutes.
Don't overheat.
Warming up is a crucial step in your workout. It not only prepares your body for exercise, but also your mind. Warming up will stimulate the secretion of lubricant in your joints and warm up your muscles. If you train cold, without warming up, you greatly increase your chances of getting injured during your sports session. Learn more about the most effective way to warm up.
Not getting enough sleep.
Performing in training requires above all being able to recover optimally. An athlete's recovery requires sufficient hydration, a balanced diet and adequate sleep. When you sleep, your body releases anabolic substances such as growth hormone: the key hormone for muscle growth. In addition, a lack of sleep can be responsible for problems with concentration and attention. These disorders can make injury easier.
