Choosing the right food before and after exercise is very much important. Exercise and eating go hand in hand. When and what you eat and why it is important, how you feel while you do exercise. No matter, it's a casual workout or training for a competition. Consider eating items and exercise tips.
Eating before exercise:
1. A healthy breakfast
If you exercise in the morning, then need to get up early morning to finish breakfast at least one hour before your workout. Do you know most of the energy you got from dinner the previous night and it is used up by morning, also this time your blood sugar might be low? So if you don't eat, you might feel slow when you exercise.
If you make a plan to exercise within an hour after breakfast, just eat a light breakfast or drink something to lift up your blood sugar, such as a sports drink. You should Emphasize carbohydrates for maximum energy.
Here good breakfast options include:
- Whole-grain cereals or bread
- Low-fat milk
- A waffle or pancake
Also remember, if you normally have coffee in the mornings, one cup before your workout is probably ok.
2. Size matters
Be careful not to go beyond it when it comes to how much you eat before exercise. The general guideline is:
- Large meals. Have these at least three to four hours before a workout.
- Small meals. Have these two to three hours before a workout.
- Small snacks. At least an hour before exercising.
3. Snack well
Maximum people eat small snacks right before and during exercise. The input is how you feel and what works best for you? Snacks are eaten soon before exercise most likely won't give you added energy, but these can help keep up your blood sugar and prevent disturbing hunger paroxysm. First-class snack options include:
- Energy bars
- Bananas or other fresh fruit
- Fruit smoothies
- Whole-grain bagel or crackers
- Low-fat granola bars
- Peanut butter sandwiches
A healthy snack is especially important if you have a plan a workout several hours after a meal.
4.Eat after you exercise
To help your muscles recover and to replace their glycogen stores, consume a meal which contains both protein and carbohydrates within two hours of your exercise session if potential. Good post-exercise food choices include:
- Yogurt and fruit
- Peanut butter sandwich
- Low-fat chocolate milk and pretzels
- Pasta with meatballs
- Chicken with brown rice
5. Drink up
Don't forget to drink fluids. You need sufficient fluids before, during and after exercise to assist avoid dehydration.
Water is usually the best way to restore lost fluids. Other hand, if you do the exercise for more than 60 minutes, then use a sports drink. Sports drinks can help to keep up your body's electrolyte balance and give you a bit more power as they contain carbohydrates.
Be your guide
Just keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. For example, you'll be needing more energy from food to sprint a marathon than to walk around the block.
So once it comes to eating and exercise, everyone is different, but there is a general guideline. You will need to pay attention to how you feel during your workout and after to get overall performance.