Everybody knows how important exercise is to keep the body fit and in shape. What you eat before, during and after the workout session can maximize the benefits of your activity and help you recover fast. You need to consume the right foods and fluids and importantly, the right amounts at the right time.
According to the American College of Sports Medicine, “Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses.”
Here are some of the foods that health experts recommend to energize your workout:
- Fuel up two hours before you exercise by drinking water and eating healthy carbohydrates such as whole-grain cereals, brown rice, fruits and vegetables. It is important to avoid saturated fats and exceedingly healthy protein. These foods digest slower and take away oxygen and energy-delivering blood from your muscles. Pre-workout foods should be rich in calories to maintain the intensity of your workout, but not too rich to slow you down.
- Taking slow-releasing, complex carbohydrates before vigorous exercise will supply energy and steady blood glucose levels during the workout.
- Staying hydrated throughout your workout replaces water lost through sweat, helps fight fatigue, and prolongs endurance. Take small sips of water frequently during your exercise session.
- It is also important to refuel your tank following the workout. Drink enough water along with pure orange juice to restore fluids and carbohydrates. Eat food with protein to repair and nurture your muscles.
Learn more about healthy breakfasts, workout snacks, and meal plans to develop the food plan that works best for you. Good nutrition is as important as exercise to maintain fitness.