Eat and Exercise: 5 Tips for Optimal Workout Results
1. Eat a healthy breakfast
If you exercise in the morning, get up at least an hour before exercise to make sure you can finish breakfast. Then get back to exercising vigorously. Research shows that consuming carbohydrates before exercise can improve exercise performance and allow you to exercise longer or at a higher intensity. If you don't eat, you may feel sluggish or dizzy when you exercise.
If you plan to exercise within an hour of breakfast, eat a light breakfast or drink some sports drinks. Be careful to eat carbohydrates for the most energy.
Good breakfast options include:
- Whole grain or bread
- low-fat milk
- juice
- a banana
- yogurt
- a pancake
Remember, if you usually drink coffee in the morning, a pre-workout cup is fine. Also know that you may experience an upset stomach when trying a certain food or drink before your first workout.
2. Watch the portion size
Regarding the amount of food you eat before exercise, be careful not to overeat. General guidelines recommend:
- Feast. Eat a large meal at least three to four hours before exercise.
- Small meal or snack. Eat a small meal or snack about one to three hours before exercise.
Eating too much before exercise can make you feel sluggish. Eating too little may not provide the energy you need to maintain your strength throughout your workout.
3. Healthy snacks are good
Most people can eat a small snack before and during exercise. The key is how you feel. Do what works best for you. If you exercise
less than 60 minutes, pre-workout snacks may not give you an energy boost, but they can prevent distracting hunger pangs. If your workout is longer than 60 minutes, you can consume carbohydrate-rich foods or beverages during your workout. Good snack options include:
- energy bar
- Bananas, apples or other fresh fruit
- yogurt
- fruit smoothie
- Whole Wheat Bagels or Cookies
- Low-Fat Granola Bars
- Peanut Butter Sandwich
- Sports drink or diluted fruit juice
Healthy snacks are especially important if you plan to exercise a few hours after meals.
4. Eat After Exercise
To help your muscles recover and replace their glycogen stores, if possible, eat a meal containing carbohydrates and protein within two hours of exercise. Good post-workout food choices include:
- Yogurt and Fruit
- Peanut Butter Sandwich
- Low-Fat Chocolate Milk and Pretzels
- Smoothies to help with post-workout recovery
- Turkey with Whole Wheat Bread and Vegetables
5. Drink water
Don't forget to drink water. Before, during, and after exercise, you need enough water to help prevent dehydration.
To stay well hydrated while exercising, the American College of Sports Medicine recommends that you:
- Drink about 2-3 glasses of water (473 to 710 ml) 2 to 3 hours before exercise.
- During exercise, drink 1/2 to 1 glass of water (118 to 237 ml) every 15-20 minutes. Adjust the amount of water you drink based on your size and weather.
- Drink about 2-3 glasses of water (473 to 710 ml) for every pound of weight you lose after exercising.
Often, water is the best way to replace lost fluids. However, if you are exercising for more than 60 minutes, drink a sports drink. Sports drinks can help maintain electrolyte balance in your body, giving you more energy through the carbohydrates they contain.
Guiding you with extensive experience
Remember that the intensity and duration of your activity will determine when and what food and fluids you should consume. For example, running a marathon requires more food energy than walking a few miles. Try not to add any new products to your diet before a long sporting event. It's best to have prior experience
with how your body processes food.
Everyone is different when it comes to diet and exercise. So, pay attention to how you feel after exercise and how you perform overall. Let your experience guide you in choosing the diet that works best for you before and after exercise. Consider keeping a journal to monitor how your body responds to meals and snacks so you can adjust your diet for optimal performance.
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