It is a fitness food par excellence, and although it is a good source of hydrates it also provides us with vegetable proteins, a minimum of fats and fiber.
Therefore, we do not recommend its intake if we are not used to its consumption. And it is always advisable to accompany it with other foods such as fruit or milk that also add hydrates to the plate.
Thus, some good options for pre-effort eating are an oatmeal porridge for breakfast, oatmeal, and pumpkin burgers for a meal, a soup or some sweet biscuits.
It is among the fruits one of the highest concentration of hydrates and also provides minerals that the body of an athlete needs. It is always advisable to accompany it with some cereal or milk to add complex hydrates and proteins to the preparation.
Thus, we can include the banana in a pre-effort shake, a smoothie bowl, some oatmeal chocolates, some pancakes, muffins, and other recipes.
Like bananas, potatoes are a great source of hydrates among vegetables and we can incorporate them together with other vegetables in steamed, roasted or cooked preparations but al dente.
In this way, we will obtain resistant starch that delays the digestive process and will allow us to make glucose rise gradually in the body representing a good source of energy for a long-lasting or resistance training.
We can eat a potato salad with salmon or tuna and tomato before the effort or even taste some stuffed potatoes, some steamed potatoes in the microwave or some roasted potatoes with skin.
The comprehensive or refined but al dente, is always a good choice for pre-meal effort, especially if combined with several plants that reduce their glycemic index.
Thus, before resistance training, a pasta with vegetables and tuna, a vegetable lasagna, a lentil paste or another legume, among other healthy recipes, is recommended.
With rice happens as with pasta, we can choose the refined option with vegetables and proteins that slow down your metabolism or, opt for brown rice if we are used to its consumption.
Recommended dishes with rice are a rice pudding for breakfast that we can accompany with a fresh fruit or chopped nuts, risotto with vegetables and mushrooms, rice salad with tuna or brown rice with melon and sesame.
Although white bread could be a good option if we combine it with various vegetables and protein sources, whole wheat bread is always a better alternative in nutritional terms.
That is, bread-based on wholemeal or whole grain flour of one or more cereals. Homemade options are this whole grain bread with seeds or this spelled and rye bread, among others. And with them, we can make various toasts or snacks.
Alternatives with more fiber and vegetable proteins but equally rich in hydrates are pseudocereals such as quinoa, amaranth or the like that have a higher satiety power than cereals and lower glycemic index.
With them, we can prepare from salads and pancakes to medallions, soups or quinoa with milk ideal for breakfast, among other recipes.
These are, together with several fruits and vegetables, the best sources of hydrates to ingest prior to a long-term or long-lasting resistance training to obtain energy during the effort.