3 dishes to eat for dinner to have a more effective workout the next morning

What you eat the night before can affect your workout performance the next morning. Eating the right dinner can help you improve your performance, lift more weight, or run longer.

A healthy dinner helps the body replenish muscle glycogen, provides protein for muscle recovery during sleep, stabilizes blood sugar overnight and improves sleep quality. All of which affect morning performance. On the contrary, eating too much fat or drinking alcohol can cause poor sleep, affect digestion and reduce energy during exercise, according to the health website Verywell Health (USA).

Sweet potatoes are rich in complex carbohydrates and should be eaten in moderation in the evening.

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To optimize workout performance the next morning, people need to eat dinner scientifically , from time to meal composition.

Eat complex carbohydrates in moderation

Carbohydrates are the main fuel for physical activity. Dinner with complex carbohydrates such as oats, sweet potatoes, and brown rice will help replenish glycogen for muscles and liver, reducing the risk of energy shortage when exercising in the morning.

However, the amount of starch should only be moderate. If you eat too much starch for dinner, especially simple starches such as cakes and soft drinks, it will cause blood sugar to fluctuate at night, making it difficult to sleep.

Protein

Adding protein to your dinner or snack before bed can increase muscle protein synthesis overnight, helping your muscles recover better. This is especially helpful if you have a strength training session or high-performance workout tomorrow morning.

Fat

Fat helps you feel full longer and stabilizes blood sugar. However, eating too much fat for dinner, especially fried foods, lots of butter, and creamy sauces, can slow digestion, cause insomnia, weight gain, and reduce morning energy. Therefore, for dinner, people should limit greasy foods and prioritize moderate consumption of beneficial fats such as olive oil, avocado, nuts, and seeds.

In addition, another important factor to pay attention to is the time of eating. Because the time between meals and bedtime will affect digestion and sleep. If you go to bed early, try to finish dinner 2-3 hours before going to bed. This helps the digestive system to digest food effectively.

If you sleep late, a low-sugar, high-protein snack, such as yogurt or nuts, should be eaten 30–60 minutes before bedtime.

In particular, people also need to drink enough water from dinner to before going to bed. However, avoid drinking too much close to bedtime because it will cause you to have to urinate in the middle of the night. Mild dehydration also reduces exercise performance the next morning.

If you plan to exercise long or sweat a lot in the morning, the dinner the night before can include potassium-rich foods like bananas or sweet potatoes. Alcohol, in particular, is something to avoid because it reduces the quality of sleep and recovery, according to Verywell Health .

Source: https://thanhnien.vn/3-mon-nen-an-vao-bua-toi-de-sang-hom-sau-tap-hieu-qua-hon-185251120124120589.htm