Knowing when and what to eat can change how you feel during your workout. These five tips on diet and exercise will guide you to have higher performance.
Here are five tips to help maximize the exercise and athletic performance. Keep in mind that the duration and intensity of activity dictate how often and what to eat and drink. Running a marathon requires more energy as food intake is concerned that it takes to walk seven kilometers away. Whatever the type of exercise you practice, will benefit pay attention to your meals and snacks.
1. Have a healthy breakfast
If you exercise in the morning, get up early for breakfast – one or two hours before your workout. Since most of the energy you got from dinner the night before has already been used when the morning comes, and the level of blood sugar may be low. If you do not eat, you can feel powerless or dizzy when you exercise. If you choose to exercise within an hour after breakfast, eat breakfast something light or drink something to raise the level of blood sugar, as a strong drink. Carbohydrates provide you the maximum amount of energy.
Suggestions for a good breakfast:
- Whole grain cereals or bread
- Low-fat milk
If not advocates eating in the morning before training, try taking a brisk drink or a snack before bedtime. Remember that if you normally take a coffee in the morning, it is likely that there is no problem if you take one or two before your workout. Just do not try any food or drink for the first time before a workout, or run the risk of an upset stomach.
2. Size Matters
Be careful not to eat too much before exercise. The general guideline:
- A heavy or heavy meal. These should be consumed at least three to four hours before exercise.
- A light meal. It is advisable to consume these foods two or three hours before exercise.
- Munchies. Consume an hour before exercise.
Eating too much before exercise can make you feel weak, or worse, it can cause diarrhea or stomach cramps. However, the other end of eating too little can leave you without the energy to feel strong throughout your workout.
3. Say yes to snacks
Most people can take small snacks just before and during exercise. The key is how you feel. Do what suits you. If you take a snack just before exercise, it is unlikely that more energy, but it can help maintain the level of blood sugar and prevent hunger pangs.
Good choices as snacks can be:
- Bars or energy drinks
- Bananas or other fresh fruit
- Whole grain muffins or cookies with peanut butter
- Granola bars
A healthy snack is especially important if an exercise session is planned for several hours after a meal.
4. Eating after exercise
To help muscles recover and to replenish your glycogen stores, try taking a meal that contains protein and carbohydrates within two hours after your workout. If not hungry after your workout, drink juice or a strong drink that will provide carbohydrate.
Some desirable foods after training:
- Yogurt and fruit
- A sausage sandwich or peanut butter
- Cheese and crackers
- Nuts and dried fruits
- A balanced meal containing protein (meat) and carbohydrates (cooked vegetable or salad)
Do not forget to drink fluids to help maximize your exercise and workouts. You need an adequate amount of fluids before, during and after exercise to prevent dehydration.
To stay well hydrated during exercise, the American College of Sports Medicine recommends that:
- Take about 2 or 3 glasses of water for two or three hours before your workout.
- Drink ½ to 1 cup of water every 15 to 20 minutes during training. This amount may be varied depending on the size of the person and the climate in which the exercise is done.
- Take about 2 or 3 glasses of water after your workout per 0.5 kg of weight you lose during training.
The best way to replace lost fluids is drinking water. However, if you exercise for more than 60 minutes, turn to a strong drink. Vigorous drinks can help maintain electrolyte balance of the body and give it a little more energy because they contain carbohydrates.
The experience guide you
When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you in what he should eat before and after exercise. Consider having a diary to monitor how your body reacts when you eat certain foods or snacks so you can shape your diet for optimal performance.