Knowing when and what to eat can make a big difference in your workouts. If we need to explain the connection between eating and the exercises you do, eating and exercise work together as a whole. Nutrition before and after sports affects our body more than expected. What you eat, how you feel, and your performance in the exercises you do are very important.
1. Don’t Forget Breakfast
If you’re exercising in the morning, you should get up early enough to finish your breakfast at least an hour before your workout. Pre-sport nutrition is very important in terms of feeling good and getting high efficiency throughout the training. According to research, you should have breakfast before exercise. It has been observed that consuming carbohydrates before exercise can improve exercise performance and allow you to exercise for longer or at a higher intensity. Skipping breakfast can make you feel sluggish or dizzy while exercising.
If you plan to exercise within an hour of breakfast, you should never skip a light breakfast. Try to focus on carbohydrates for maximum energy.
The foods you can consume for an efficient and light breakfast are as follows:
- whole grain bread
- low-fat milk
- Fruit juice
- Banana
- Yogurt
If you normally drink coffee in the morning, it’s okay to have a cup of coffee before your workout.
2. Adjust Your Portions
If we need to talk about how much you should eat before exercise; do not overdo it.
Large meals : Eat at least three to four hours before exercising.
Small meals or snacks : Eat these about one to three hours before exercising.
Eating too much food before exercising can leave you sluggish. Eating too little food may not give you the energy you need to feel strong throughout your workout.
3. Choose Healthy Snacks
Most people like to have small snacks just before and during exercise . What matters is how these snacks make you feel. Research what works best for you and eat accordingly. Snacks eaten shortly before exercise probably won’t provide you with additional energy if the exercise lasts less than 60 minutes, but they can reduce your hunger. If your workout will last longer than 60 minutes, you can consume a carbohydrate-rich food or drink during the workout.
The healthiest snacks you can consume are as follows:
- energy bars
- Banana, apple or fresh fruit
- Yogurt
- fruit smoothie
- whole grain crackers
- A low-fat granola bar
- Peanut Butter Sandwich
- Sports drinks or diluted juice
4. Post-Sport Nutrition
To help your muscles recover and process glycogen stores, you should eat a meal containing both carbohydrates and protein, if possible within two hours of your workouts. Post-sport nutrition is as important as pre-sport nutrition. The foods consumed after sports can prevent your gains in sports and make your effort in vain.
Light and healthy foods that you can consume after exercise are as follows:
- Yogurt and fruit
- Peanut Butter Sandwich
- Low-fat chocolate milk
- healthy smoothies
- whole grain bread
- Vegetables
5. Don’t Skip Fluid Consumption
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Remember that you need adequate fluids before, during and after exercise to help prevent dehydration.
Try to drink 2-3 glasses of water two to three hours before training. Drink about 1/2-1 glass of water every 15 to 20 minutes during your workout. Adjust these amounts according to your body size and weather. Drink about 2 to 3 glasses of water after training for every 0.5 kilograms you lose during training. Water is often the best and easiest way to replenish lost fluids from your body. However, if you exercise for more than 60 minutes, you can also benefit from sports drinks . Sports drinks can help maintain your body’s electrolyte balance and give you a little more energy because they contain carbohydrates.
Bonus:
Remember that the length and intensity of your activity will determine how often and what you should eat and drink. For example, try not to add new products to your routine before a long workout. It’s best to have prior experience to see how your system processes food.
Everyone is different when it comes to eating and exercising. That’s why you need to pay attention to how you feel and your overall performance during training. Let your experiences guide you through your eating habits and what’s right for you. Don’t forget to watch how your body reacts to meals and snacks!
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