What do you eat before and after the sport? 🍖🍄🥜🥒🌶🌽🥔🍆🌰🍨🍚🍳🍲🌯🍇

As the hours you eat, what you eat, how you combine them, matter as much and what and when you eat, before and after your physical activity.
All this talk of eating is based on 2 pillars.

1. Where does your body feed energy to support physical activity and what do you need to eat before? ⬇️⬇️⬇️
   Like the energy resource, it's within reach (glycogen), the fuel you take from recently consumed food.
   Also try to eat at least one hour before going to the gym if you had a light meal (fruits, vegetables) and 2-3 hours if you had a more complex meal.
   When you are doing sports, the bloodstream moves away from digestion and focuses on areas that are worked, so it is good for your stomach to be as empty as possible.
   During sports, you consume water, glucose, electrolytes, fats and some protein. Before training, you need to hydrate well, and for glucose, you have to let your body use its own own.
2. What do you need to eat after the sport? ⬇️⬇️⬇️
   During the sport, the body lost water, proteins, fats, glycogen, electrolytes, which these stocks need to be restored. With water and electrolytes you live, but the difference occurs in the recovery of glycogen and proteins, and here comes the difference between those who want to lose weight and those who want to grow in muscular, toning.
   If you want to lose weight, then you do not eat anything for at least 1 hour, at which time your body replenishes most of your glycogen and needs to recover it from your fat stores if you eat it will restore your stocks eaten and will save the fat.
   And for those who want muscle mass is exactly the opposite, immediately after sports feeds with carbo and protein
   And do not forget, Rest!