Do you know the factors that can affect (or hinder) the results of physical exercise? Experts explain!

With the busy lives we live today, we need to understand more and more what is good and what is not, how to prepare complete meals, <a href="https://www.revistalofficiel.com.br/wellness/arroz-integral-x-arroz-branco-qual-o-mais-saudavel">what carbohydrates</a> , proteins and fats are, demystify the fear of <a href="https://www.revistalofficiel.com.br/wellness/descubra-hora-do-dia-em-que-voce-queima-mais-calorias">calories</a> , know what to eat before training.
Thinking about this union of healthy eating and <a href="https://www.revistalofficiel.com.br/wellness/manha-ou-noite-descobrimos-a-melhor-hora-para-fazer-exercicios">physical exercise</a>, we invited the experts Thaisa Leal a nutritionist graduated from UNIRIO and postgraduate in behavioral neuroscience. and Breno Ventura , a doctor with a postgraduate degree in nutrology from the Brazilian Association of Nutrology (ABRAN) and owner of Consult&oacute;rio Ventura (RJ), to clarify some factors such as poor diet and a sedentary lifestyle that can affect your quality of life. Check it out!

How does diet affect physical exercise?
Exercise and <a href="https://www.revistalofficiel.com.br/wellness/4-mitos-comuns-que-voce-precisa-parar-de-acreditar-sobre-alimentacao-saudavel">a healthy diet</a> should always be combined, regardless of the purpose of the exercise. Certain foods can directly influence physical activity. A diet rich in refined sugars can present a greater risk of injury during exercise, while a diet with a higher proportion of proteins and little fat can help with muscle mass gain and positively influence metabolism. The time at which food is consumed can directly affect physical activity; for example, consuming foods rich in proteins and fats too close to exercise can interfere.
And how to align physical exercise and diet?
I believe they go hand in hand and one motivates the other. For example, if you start the day eating junk food, you won't feel motivated to continue eating well throughout the day and to exercise. At the same time, if you wake up and do some physical activity, you're unlikely to eat junk food later. So I think they're part of a turning point where you take care of your body. For both to happen, you need to have a ROUTINE. Although many people talk about routine as something bad, monotonous and repetitive in a negative way, it's necessary so that we have time to do an activity and always choose a fixed time to motivate us to go, and we also have time to organise our meals for the day.

Before training, what are the best foods to eat?
There are many options, and it will depend on each person's routine and preferences. If you train as soon as you wake up, you can even go on an empty stomach if you feel well. Some people even feel nauseous and sick if they eat a piece of fruit. But the main thing we need before training is carbohydrates. They are our source of energy. If you go as soon as you wake up, I suggest eating a piece of bread with 100% fruit jam, a piece of fruit, or fruit with oats. You can also try foods and drinks with caffeine, such as coffee or green tea, and even include 100% cocoa powder in a fruit or smoothie with banana and oats, for example. This way, you can train in 20 minutes because the digestion of carbohydrates alone is very fast, and the energy we consume is immediately available for us to use in the activity. But in a person's routine, physical activity is included right after lunch or an afternoon snack, which are meals that are normally larger in volume and contain foods with protein. The ideal is to wait 1 hour before going to train because these meals are digested more slowly, so that you are not too full and feel sick, and so that there is time to digest the meal and it is available for us to use as a source of energy during training.
Tips:
Apple with oats and cocoa
Toast or bread with 100% fruit jam
Banana, cocoa, oat and coconut water smoothie
The amount will vary depending on the person's objective and the total number of calories needed throughout the day to achieve their goals, whether it be weight loss or gaining muscle mass.

And what foods should we not eat? It is a good idea to avoid foods rich in protein and fat if you are going to train right after eating. However, if you can wait a little longer, I don&#39;t see any problem in eating them. Furthermore, I believe that each person should know themselves and evaluate how they feel. Often, a busy routine doesn&#39;t allow for waiting too long before training. So it is important to observe what works for us. What is the biggest mistake we make when it comes to unhealthy eating after exercising? The biggest mistake is to think that only pre- and post-workout meals are important. Depending on the person&#39;s goals, an immediate post-workout meal isn&#39;t even necessary. And I see many people who have great pre- and post-workout meals, but eat junk food throughout the day. That&#39;s no use. What brings results and health is the sum of your entire day.

What are the impacts of a poor diet?
The impact of a poor diet can go far beyond the accumulation of fat in the abdomen. Today, it is proven that a diet rich in ultra-processed foods, sugars, and saturated and trans fats can be related to premature ageing, some types of cancer, diabetes, cardiovascular diseases such as high blood pressure, heart attack and stroke, neurological diseases such as Alzheimer's and memory loss.
Doesn't going to the gym reduce the consequences of eating fatty foods?
No. Occasional exercise will not offset the consumption of foods rich in saturated or trans fats and sugars, but regular exercise can even offset a &ldquo;bad&rdquo; meal. Remember that there is unsaturated fat, also known as good fat, found in fish, avocado, olive oil, and flaxseed, and that it should be present in your daily diet.

Healthy habits to combine diet and physical activity?
The most important ally, and one that is still often neglected, is sleep. A good night's sleep, with at least 7 hours, is essential. Practising meditation, which has increasingly positive evidence for its health, and trying to plan and organise your day in advance can help with your eating and physical routine.
Does diet combined with physical exercise enhance health and ensure a better quality of life?
This combination is one of the few factors in our lives that we have the power to change, and this change can reduce the risk of death from any cause by more than 20% when compared to those who do not practice either of the two. It has already been proven that people who do this combination regularly live longer and with good physical and mental health in the later years of their lives.

Is Poor Nutrition Getting in the Way of Your Workout Results?

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