Can you take dulce de leche before a workout? Nutrition expert cites benefits and how to consume | health

If in the past dulce de leche was seen as a diet villain, in recent months the fitness world has been bombarded with people who are starting to incorporate the ingredient as a pre-workout. The sweet has become a new fad among some gym-goers and is endorsed by nutritionists. But is the ingredient really a good option for giving energy before training?

The answer may surprise you. Nutrition expert Hamilton Fransa, who specializes in weight loss and metabolism, explains that dulce de leche is a good pre-workout alternative, because before training it is recommended to consume carbohydrates and proteins to improve physical performance, provide energy and help gain weight. “But this does not mean that dulce de leche does not contain calories. It should be eaten in moderation,” the nutritionist warns. A 20g serving, which is equivalent to 1 shallow tablespoon, averages 67 calories.

The pro explains that dulce de leche is a simple, fast-absorbing carbohydrate. Because it is high in sugar and low in fat, the purpose of taking dulce de leche before a workout is to get energy quickly. “This instant energy will make you save energy that is already stored in your muscles and can therefore help you train better,” he explains. Post-workout food can also be used to restore muscle energy, however, these benefits can be obtained from other foods that have similar properties such as jelly, juice concentrates, and dried fruits, notes Hamilton.

What is the perfect amount of dulce de leche as a pre-workout?

While you may already know it’s a good strategy to consume dulce de leche before training, a nutritionist explains that ideal amounts are individual and should be recommended by a nutritionist based on your body composition and goals. “Everything will depend on the patient’s goal, the control he has over the consumption of sweets and his level of training. After checking these factors, we can use sweets in the best way, in quantity and with the best possible strategy,” he explains. It also indicates that Diabetics should avoid consuming dulce de leche.

What is the best way to take dulce de leche before a workout?

“You can eat it plain, with bread or fruit. It is important that you have this opportunity to eat sweets as a moment of pleasure. Eating in the way you like it is ideal, but without too many exaggerations or inventions. In the amount recommended for your food plan, the use of dulce de leche is a great strategy for sticking to the diet,” he says. The nutritionist points out that it’s not just what you consume before training that gives you the energy you need for that moment. “As great as a pre-workout is, meals throughout the day will also contribute energy for training,” he concludes.