10 Pre and Post Training Nutrition Mistakes

10 Pre and Post Training Nutrition Mistakes
Nutritionist Elisa Blázquez of foodStories warns us of the most common mistakes we make before and after exercise and offers us her “tips”.

“The most common pre-training blunders are:

1. Lack of hydration. When practising sports, we must always be hydrated beforehand. When thirst appears there is already a certain degree of dehydration in the body. Poor hydration is also related to the risk of injury.

2. Fasting and strength. Training on an empty stomach can be great, but it is important that you are used to it and it is preferable that you don't do it if you are going to do a lot of weight or strength training.

3. Unbalanced diet. We must adapt the type of food and timing to the type of training. On the day you train, you should incorporate an optimal intake of proteins and slow-absorption carbohydrates in the first meals of the day, in order to have the optimal glycogen reserve and amino acids available.

4. Excess of fast sugars. The position of the wrist due to using the mouse or keyboard for so many hours can cause inflammation and pain in the tendons of the elbow or wrist.

5. Eliminate fat. Fat is a necessary macronutrient and energy source. Forget the idea that it has to disappear from your diet and incorporate EVOO, avocado and nuts in your pre-exercise meals.

Once you have exercised, don't be confused by the following issues

1. Excessive protein intake. Protein shakes can be a good supplement for recovery, but it is important to keep in mind the total amount you consume throughout the day to adjust the type and amount of this supplement. Choose quality supplements that are low in additives and easy to digest.

2. Low carbohydrate intake. You need to replenish your glycogen stores prior to your subsequent training. If you are training two days in a row, make sure you take carbohydrates after your workout. The type of carbohydrate is determined by your goals. Choose from: fruit, sweet potatoes, brown rice, wholemeal pasta or quinoa.

3. Undervaluing vegetables. Cereal and meat protein are often prioritised over vegetables, but vegetables should always be present in an athlete's diet. It is one of the main sources of antioxidants and vitamins. They should not be missing from the post-training lunch and dinner. They also provide prebiotic fibre that takes care of our intestine.

4. Prolonged fasting. Normally you should eat easily digestible food within an hour of training. The time and type of food you should eat will also depend on whether you trained on a full or empty glycogen stomach.

5. High-calorie food as a reward. After training, you need quality calories and optimal nutrient intake. If you want to restore your energy, a plate of brown rice with chicken or an oatmeal smoothie with fruit and nuts will do you better than any kind of processed sweet or fried food.