Diet and exercise go hand in hand. When eating out, it is important to know how you feel during exercise, Good Food For After Workout required whether it is regular exercise or competitive exercise.
in this effort You are more likely to think about food before exercising. But do you feel the same way after training? otherwise better Of course, your normal post-workout meal should be no lower than before. See these diet and exercise instructions:
What to eat before and after exercise?
If you exercise regularly, it’s important to make sure you work hard to get the most out of it.
If you’re exercising in training, it’s important to track how your body burns before, during, and after training, whether you go to the gym daily or on weekends. Even if you’re trying to lose weight, it’s important that you work hard enough to gain the strength, endurance, and flexibility you need to get the most out of your training.
Work and burn fast to lose weight?
When you learn the benefits of combination and diet, both in quality and quantity, your first questions might focus on breakfast (on the go) or something quick and hearty.
Researchers have not shown that vigorous physical activity, such as walking on an empty stomach, swimming, or swimming, can lead to weight gain and obesity. However, many scientists issue early warnings about skin protection. Walking on an empty stomach will help you burn fat faster, but it won’t give you enough energy for more exercise.
It also increases the risk of stress, tension, stress fractures. And other injuries. This is due to exercise fatigue. In addition, when the body is tired, it can lead to overeating. The benefits of exercise are not significant at first.
Therefore, it is best to exercise well before training (Rosenbloom & Coleman 2012). Knowing what to eat and when to eat can make a big difference in your workout.
Important is timing
If you eat for two hours or more, it’s a good idea to “lift” your strength before a strenuous or long workout. This advice is especially important for those who exercise in the morning, before lunch or after work or after school (but not before dinner). Consumption of small carbohydrates (15-25 grams) helps with long and intense exercise. It also protects against skin loss.
The further from your meal time the more your workouts are, the more your meals can be “mixed”, which means that they can contain fats and proteins in addition to carbohydrates. The general guidelines are a full meal three to four hours before exercise, two hours before and / or a high carbohydrate snack. Or eat small, easily digestible carbohydrates until you start.
Includes some suggestions for pre-workout breakfast, such as half a banana, a small cup of apple choses, or handmade crackers or cucumbers. Breakfast should be free of fat and fiber so that the body can digest it quickly. You can add ham or peanut butter to a small pre-workout drink, cucumbers or crackers, or have a bowl of yoghurt or half a turkey sandwich.
What to eat before a workout
I advise my patients to eat before they exercise because I think it’s best for their exercise. Malnutrition before exercise can cause pain, nausea, or fatigue. It will only make you angrier. Still, owning one is always out of reach for the average person.
But I believe there is no time (or desire) to eat before training. When you have to leave the office in the evening and go to your favorite studio during the day. It seems impossible to bite on the way to class at 6 p.m. But what if you skip breakfast to exercise?
1. Time your pre-workout snack right
The ideal time for lunch is between 30 minutes and three hours of exercise. So if you hit the ground in the gym, don’t chew, but don’t walk, don’t waste useful heat energy. Says you can adjust your training plan. You may need to see if the weather is right for your body. If you exercise in the morning, you can’t eat healthy without going to the gym.
I like to start with high protein candy 30 minutes before the gym and finish the rest when I’m ready. If you exercise during the day, I recommend eating 30 hours before your exercise or two to three hours after a balanced diet.
2. Drink lots of water
It’s best to exercise before you go to the gym, and another way to determine total moisture – check urine color in the morning, according to a report from the Nutrition and Nutrition Institute.
While there is no other way to determine how much water you need during exercise, a good starting point is about two to three hours before exercising with two glasses of water, about 10-20 minutes before exercising with one glass of water. The goal here is to reduce dehydration, which is not easy to do without drinking too much water, but it can be dangerous.
What to eat after a workout
Eat after training. Diet The date after exercise should change your total caloric intake. First, it can help replenish small amounts of glycogen during exercise. Second, post-workout protein intake is important for muscle regeneration, especially after strength training. Additionally, food contains electrolytes (minerals that your nerves need to digest) in your sweat.
Not eating after exercise helps reduce fatigue and low blood sugar levels. It also regulates the healing process. If you don’t eat regularly after exercise, it will be very difficult to achieve your health goals. I recommend it after exercise.
1. Rehydrate ASAP
It is best to fill in the missing water as soon as possible before eating Do not drink while driving in Switzerland Adequate fluid balance following exercise depends on a variety of factors, including exercise duration and intensity, environmental factors, and personal metabolism.
If you want all the scientific knowledge to determine your post-exercise water needs (trust me, I’d love to go there), you need a smartphone calculator. Start testing before and after your workout and write down both numbers. Drink 16 ounces of water for every pound you lose after a workout. Do what you think is appropriate for your body. And, as mentioned above, use urine as a guideline for overall water health.
2. your protein needs may be increased
When it comes to what to eat after training, athletes who train for a long time (45 to 90 minutes) should reduce their protein intake (especially if your type is designed for muscle building). Use the formula below to check your protein needs. (Do some testing to see how you feel after adjusting your protein intake, looking for signs that might require adding more protein to your diet. As always, ” If in doubt, see See Registered Dietitian” section).