Lunchtime is often the only time of the day that is somewhat personal. In case of good resolutions, this is an opportunity to play sports. But then a real dilemma arises. Should you eat normally, skip the meal, or quickly snack on what you can find? And when ? Before or after sport? –
Traditionally, doctors advise not to eat in the 3 hours preceding a sporting activity: digestion is indeed incompatible with intense muscular effort, the risk of discomfort, stopping digestion, vomiting is real and some have probably already experienced it. But these are inconveniences caused by intense efforts and we are not there yet, with the sessions of streching, stepping, or running on treadmill. Conversely, doing all this without eating still exposes you to fatigue which can go as far as discomfort from hypoglycemia.
So 2 solutions are possible:
you decide to lunch after sport: in this case it is imperative to have a snack, 30 minutes before, consisting of fresh fruit, a handful of dried fruits and a slice of normal or wholemeal bread. After the session, as you will not have time to stop for lunch, have a chicken and raw vegetables sandwich without mayonnaise or a pasta and raw salad, accompanied by fresh fruit or a dairy product.
You decide to lunch before the sport. In this case, without respecting the famous 3-hour rule, you must try to anticipate lunchtime as much as possible and choose your foods. All starchy foods are allowed: very digestible, made up of slow sugars, they will give you the energy you need. If your session is at 1 p.m., no complex, from 11:30 a.m. to 12 p.m., at the office, you will have to eat slowly, chewing properly your raw salad made with pasta, rice or tabbouleh (without peppers), and a yogurt. . If you like ham, egg, chicken or tuna well, put in a portion in your salad. For those who eat during transport, a simple ham sandwich and a sweet yogurt will do the trick.
In any case, 2 golden rules: no fatty or too sweet products and drink a lot before, during after. And of course water.
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