The word fitness means to be in shape, that is, how to generate a greater resistance or physical condition to the body, or as it is also used in the field of Biology, when an organism has the power to adapt and reproduce.

How can one guarantee a fitness routine?

It is a lifestyle chosen by many Brazilians because of health or aesthetics. Lots of people change their daily menus to enhance their future performance, among other factors. Many have pre- and post-workout routine, being it paying a monthly gym fee or exercising at home.

What to do before exercising?

As for time, it varies according to availability. As for diet, there are a few items that can facilitate accomplishing satisfactory results, such as:

  • Sweet Potato. A famous source of carbohydrates that gives energy with a low amount of fat, and is rich in minerals, like potassium, calcium, phosphorus, and iron.
  • Light snacks. It is always good to have lighter snacks in order not to cause stomach discomfort.
  • Water. It is the main ally in all situations. It maintains the body hydrated and makes up for what was spent during the workout. However, be careful with the amount drunk because it can also cause discomfort while working out.
  • Banana. Easy to eat and rich in carbohydrates and potassium. It helps when exercising because it avoids cramps, possible abdominal distortion, and other problems.

What should I avoid doing before exercising?

  • Greasy and fried food once they don’t allow greater gastric absorption while training and may facilitate the feeling of discomfort or feeling sick.
  • Foods rich in fibre are allies of the intestinal flora. However, it is recommended that you do not eat this type of food before, as it tends to hinder the process in which the body absorbs this nutrient.
  • Milk and dairy because they have fat, protein, and carbohydrates. It may seem efficient to consume before exercising, but the fact it has fat may cause the same discomfort as greasy food does.

What to consume after the workout?

  • Chicken. It is a type of meat which is light and facilitates digestion.
  • Yogurt. It works as a snack and it is easy to ingest.
  • Whole Bread. It has fibre which helps with the intestine and gives a feeling of being satisfied after the workout.
  • Whey Protein. It cannot be ingested carelessly. One needs to consult a nutritionist to know the correct amount.

What can be avoided?

Some of the items mentioned, have some kind of restriction for causing a delay, in the general objectives for a more fitness life, among them are:

  • Alcohol.
  • Fat meat.
  • White flour and sweets.
  • Açaí (Brazilian fruit).