At Kiwilimón, we care about your health, which is why we created the section Te Cuida, where you can find nutritious recipes and plenty of information and tips about the best foods to keep you healthy. On this occasion, we will discuss the importance of nutrition when engaging in sports, as the foods you consume will be the fuel that allows you to give your best and stay energized throughout the day.

Before, during, and after engaging in any physical activity, remember that you should consume foods that prepare you and provide enough energy, help you stay active, and avoid fatigue, as well as foods that aid in recovery and store the necessary energy for your next exercise session. In addition to nutrition, remember that hydration will also be key.

What to eat before, during, and after exercise?
According to our experts in nutrition, it is advisable to consume certain types of foods, but this will depend on the stage you are in; here we tell you what they are.

• Before exercise: Easily digestible carbohydrates are the best option, as they will provide you with plenty of energy. Incorporate oats, bread, rice cakes, peanut butter, almond butter, or berries into your diet.
• During exercise: Consume a healthy snack, such as blueberries, gummies, and fruit gels.
• After exercise: It is recommended to ingest proteins such as milk and eggs.
• Reserves: To have a good energy level after physical activity, we recommend eating complex carbohydrates like oats, quinoa, corn tortillas, beans, lentils, and protein.

Common mistakes before and during exercise
Before engaging in any physical activity, it is advisable to ensure you follow these tips:

• Avoid consuming hard-to-digest foods or those that cause inflammation.
• Never copy a group meal plan; you should have a personalized one.
• Drink enough water.
• Remember that rest is important; at least one day is recommended.

Join the #NutritionAndSportsChallenge
On Monday, August 30, Chef Colibrí Jiménez will prepare an easy, quick, and nutritious recipe for all our followers: tomato with egg and spinach. This recipe is a great option to consume after exercising, as it will give you all the energy you need and is very healthy. Don’t miss this live class, which will take place on Monday, August 30, via the official Kiwilimón Instagram.

On the other hand, if you are thinking about starting an exercise routine, you cannot miss the conversation between Shadia Asencio, Editorial Director of Kiwilimón, and nutritionist Mayte Martín del Campo, who has over 23 years of experience. This talk will take place on Monday, September 6, at 6 PM via Instagram. Join the #NutritionAndSportsChallenge!

Don’t miss the #KiwiTeCuida broadcasts every Monday at 6 PM via Instagram!