Knowing when and what to eat may help obtain the most out of your workouts. Learn about the link between food and exercise.Food and exercise go hand in hand. When to eat and what you eat can be important for how you feel when you exercise, whether it’s for a personal fitness workout or a competitive training workout. these eating and exercise tips will help you to be in shape with delicious die without doing a lot of workouts.
Eat Nutritious Breakfast
If you’re habitual of doing exercise in the morning, get up early to finish breakfast at least one hour before your workout. Be a good fuel for exercise. Studies show that eating or drinking carbohydrates before exercise can improve workout performance and allow you to exercise more often or more enthusiastically. If you do not eat, you may feel lazy or unsteady while exercising.
Make sure you exercise within an hour after breakfast. Take light drinks and food in breakfast as possible as taking carbohydrate energy drinks.
Healthy breakfast items are:
• Bread
• Juice
• Banana’s
• Yogurt
Take a portion Size Diet
Take diet in the limit, don’t eat extra in food just before exercise. According to expertise:
Heavy Meals:
Take large meals 3 to 4 hours before exercising.
Snack Or Little Meal:
Eat snack or little meal 1 to 3 hours before exercise.
Eating a lot just before exercise makes you lazy, eating a little amount of food does not give you energy during the workout.
What kind of snack is wealthy to eat?
Most people can eat a little bit amount of snack during in exercise. Do whatever you like to do but being staying within your limit. Eating snacks too before exercise doesn’t give you energy if you do work out more than 60 minutes. If you do exercise for more than 60 minutes, then take rich food items like carbohydrates or drinks to boost your energy.
Energy booster snacks are:
• Any one fruit item (banana, apple, etc.)
• Yogurt
• Energy bar
• Peanut butter sandwich
• Sports drink or diluted juice
Snacks are the best energy booster in case you are exercising for hours after a meal.
Always Eat Food After Exercise
Recover the muscles by eating food that contains the properties of carbohydrates and protein within two hours of exercise as possible. Take these snacks if your meal is more than 2 hours away.
• Peanut butter sandwich
• Yogurt & fruit
• Post-workout Recovery Smoothie
• Low-fat chocolate milk & pretzels
Most Essentially Drink
Never forget to drink fluids. You need to drink sufficient fluids before, mid and after the exercise to avoid dehydration issues.
• To live healthy hydrate yourself while doing exercise.
• Roughly 2 to 3 glasses of water in between two to three hours of exercise.
• Drink ½ to 1 cup of water
• Drink about 1/2 to 1 cup (118 to 237 ml) of water every 15 to 20 minutes during your workout. Adjust the amount according to your body size and weather.
• For every pound (0.5 kg) of weight lost during exercise, drink about 2 to 3 cups (473 to 710 ml) of water after exercise.
Water is usually the best way to recover lost fluids. But take a sports drink if you are exercising for more than 60 minutes, Sports drinks can help maintain your body’s electrolyte balance and give you a little more energy because they contain carbohydrates.
Learn from your experience
Don’t forget to learn from your experience when and what to eat or drink. Don’t add new products to your diet especially just before sports hours. Observe what was previously not suited to your stomach.
Eat Healthy food in a certain way live healthily!
