Healthy Diet for Good Practice Pilates.

Pilates has become fashionable. And no wonder since this practice sets in motion the whole body through simple exercises, so it is ideal for athletes as well as for people with physical problems. In fact, though not miraculous, it is part of the rehabilitation and recovery techniques.

Pilates is an exercise to tune mind and body so that not only increases body awareness but also promotes relaxation. In addition, it improves coordination and balance, oxygenates the tissues, enhances muscle flexibility, increases joint mobility and stimulates the circulatory system to eliminate toxins.

However, to be healthy is not enough physical activity, it is also essential to monitor our diet. So, this time we will refer to the ideal for people who practice Pilates feed.

The three basic principles of a healthy diet for those who practice sport

1. Opting for healthy fats . It is true that saturated fats are bad for our arteries and slow the metabolism because they take longer to digest, but that does not mean that we should completely eliminate fat from the diet. In fact, fat should cover about 25% of total energy needs. The key is to choose the healthiest, such as monounsaturated fats, which provide us with fat - soluble vitamins. It includes in your diet olive oil, avocado, nuts and flax seeds.
2. Preferring carbohydrates slow absorption . When physical activity is practiced, carbohydrates are the main source of energy. However, hydrates rapid absorption, such as white bread, foods made from white flour and whole fruits cause glycemic peaks while carbohydrates slow absorption, such as whole grains, legumes, vegetables and vegetables avoid hypoglycemia because they release glucose slowly.
3. Drinking enough fluids . During the exercise it is normal sudemos, so it is essential tokeep hydrated. In fact, water and electrolytes are essential to regulate body temperature and ion exchange, without which the conduction of nerve stimulation and muscle contraction is affected. In addition, dehydration causes an increase in the concentration of red blood cells, which causes an increase in blood viscosity. Thus decreases blood flow to the muscle and heart rate increases.

What to eat before and after training?

Some people attend Pilates classes on an empty stomach. However, this exercise does not have a great aerobic component so that, while there are routines for slimming Pilates , ideally you work as best you can, and for that you have enough energy.

Therefore, before a session it is recommended to go for whole grains, which will give you the energy you need throughout the workout. You can also consume skim milk and yogurt, but no sugar. Another alternative are nuts.

Nor it is recommended to start the session with the stomach too full. You must let approximately 2 hours before the class, if the case of a heavy breakfast or meal.

After exercise the priority is to recover lost energy. So you can bet for cereal bars or a smoothie of fruit and / or vegetables.

As a postscript, it is recommended to drink about 45 minutes before the session and then stop every 20 minutes to take small sips of water. Sports drinks containing mineral salts and sugars, are only recommended for more intense activities lasting longer than an hour or if there is very hot.