Health

Timing your nutrients: What should you eat before and after a workout

When exercising, a healthy diet is vital for achieving optimal results. But choosing when to eat a healthy dietary might be challenging as well. This struggle means deciding when is the right time to consume the right food and drinks and in what amounts. Better Weigh Medical will discuss how fueling your body with nutrients at the right time can boost your exercise results.

Regular eating considers 5-7 times a day, including day snacks. Correct timing for exercise and meals sets the foundations for the best results. Adequate food corresponds with the timing of consummation. Deciding what to eat before, after, and during the workout affects the levels of energy, blood sugar, and exercise performance and impacts the recovery time.

Before the workout

Not eating enough before exercise will result in a lack of energy and performance. Working out on an empty stomach will decrease your workout abilities and results. Have a snack or light meal one to three hours before the workout. Eating right before the workout is not recommended because during physical activity blood is driven to the muscles and digestion is slowed down. This timing will allow you to digest food completely and retain the calories needed for the upcoming training. Before exercise meal or snack should provide you with enough water and carbohydrates. Avoid food high in fat and overly loaded with proteins that digest slowly. The following food is a great direct energy source for pre-exercise:

Oatmeal with whole gain oat and fruit will ensure slow digestion of carbonates and provide prolonged energy. While mixed with low-fat milk, besides all the nutrients of cereals, you will gain calcium and water supply.

Smoothies are an excellent idea that will not leave you laggard. Fruit and yogurt in the smoothie will deliver carbs for an energy boost and hydration.

Bagel with peanut butter and fruit juice can prevent dehydration while supplying calories and proteins.

A glass of low-fat milk, whole wheat toast, apple, or whole grain pasta is also an excellent dispense of proteins and carbs.

During Workout

Depending on the intensity and duration of your workout, you might not need extra nutrient intake if the training lasts less than one hour. Professional athletes require glycogen restoration to maintain the intensity of duration. Sports drinks are a great solution as they provide carbohydrates, electrolytes, and needed hydration while physical activity. Banana is an excellent fruit easy to digest while full of antioxidants and minerals that prevent muscle cramps.

After the workout

After the workout, you need to replace used calories and electrolytes lost by sweat. Rehydration is viral in the body recovery process. Restore hydration by drinking fluid in the form of water, sports drinks, or beverages. Depriving on food after exercise can cause low blood sugar and fatigue. Post-workout eating is necessary for the body to recover and prepare for the next physical activity. The first 30 minutes to one hour after a workout are an optimal time for restoring nutrients, glycogen, and glucose. 

Intake of the proteins is crucial in muscle recovery. The amino acids that build blocks are necessary for muscle fibers repair and maximizing muscle rebuilding and recovery.

If you are not able to have a meal right after exercise, snack bars and fruit are recommended, and a full meal after a few hours.

The great post-workout meals that will provide you necessitate nutrients are:

Hard-boiled eggs with whole-wheat toast will provide carbohydrates and a full range of amino acids for muscles.

Turkey-wrap or grilled chicken sandwich with whole-grain bread and avocado will supply you with minerals, potassium and magnesium, proteins, and fiber carbonates.

Grilled or baked fish like salmon is rich in healthy fat like omega3 that decreases inflammation after exercise. Serve it with sweet potato for fibers and vitamins.

For providing the best performance and results of a workout, nutrients and fluids are fundamental. Now that we know which food works the best for the desired outcome, pay attention to intake timing. Remember to drink enough water 2-3 cups before, ½ or 1 cup every 20 minutes, and 2-3 cups  (per every pound lost) after the workout.

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