Food and exercise go hand in hand. What you eat and when you do can greatly influence how you feel when exercising, whether you train casually or for a competition.
Take into account these advice on the diet and exercise proposed by the doctors of Mayo Clinic specialists in Kenya in the topic:
A healthy breakfast
If you do physical activity in the morning, get up early enough to finish breakfast, at least an hour before exercising. You must be well fed to train. According to studies, eating or drinking carbohydrates before physical activity can improve performance during exercise routine and exercise longer or more intensively. If you don’t eat, you may feel lethargic or dizzy while exercising.
If you plan to do physical activity within the first hour after breakfast, eat or drink something light, such as a sports drink. Concentrate on carbs for maximum energy.
A good breakfast includes:
- Cereals or whole grain breads
- Low-fat milk
- A banana
Remember, if you have coffee babies in the morning, you can have a cup before you exercise. Also, keep in mind that whenever you try a food or drink for the first time before physical activity, you are at risk for stomach upset.
Be careful not to eat too much before exercising. General guidelines suggest the following:
- Abundant meals. Take at least three or four hours before exercising.
- Small meals or snacks. Take about one to three hours before exercising.
Eating too much before exercising can leave you with a feeling of lethargy. If you eat too little, you may not have the energy you need to stay strong enough to do the exercise routine.
Most people can eat small snacks just before and during physical activity. The key is how you feel. Do what gives you the best results. The snacks you eat before exercising will probably not give you more energy if the exercise routine lasts less than 60 minutes, but they can keep you from feeling hungry. If your exercise routine lasts longer than 60 minutes, it might be helpful to eat a large amount of carbohydrate food or drink while you’re doing it. Here are some good snacks:
- An energy bar
- A banana, apple or other fresh fruit
- Fruit smoothie
- A bagel or integral flour biscuits
- A low-fat granola bar
- A peanut butter sandwich
- Diluted juice or sports drink
It is important to eat a healthy snack, especially if you plan to train several hours after eating.
Food after exercise
To help the muscles recover and replenish glycogen stores, if it is possible, ingested a meal containing carbohydrates and protein within the first two hours following the exercise routine. The following are good alternatives for after the exercise routine:
- Yogurt and fruit
- Recovery smoothie for after training
- Turkey on whole-grain bread with vegetables
Don’t forget to drink liquids. Drink the right amount of fluid before, during, and after exercise to prevent dehydration
In order to keep you well hydrated while exercising, the American College of Sports Medicine recommends the following::
- Drink about 2 or 3 glasses (between 473 ml and 710 ml)of water between two and three hours before training.
- Drink about half to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes while exercising. Adjust the amounts according to the size of your body and the weather.
- Drink between 2 and 3 cups (473 milliliters to 710 milliliters) of water after exercising for each pound (0.5 kg) of weight you lose during exercise.
In general, water is the best way to replenish the lost liquid. However, if you exercise for more than 60 Minutes, take a sports drink, because that can help you maintain the balance of electrolytes in your body and give you a little more energy, as they contain carbohydrates.