Knowing when to eat and what to eat can have huge implications for the efficacy of your workouts. You need to understand the strong tie between eating and exercise and how they are part-and-parcel of maintaining yourself at your physical best.
Break Your Fast Healthily
If you exercise first thing in the morning, make sure you get up early enough. You need time to prepare something good to eat and then let it settle for at least 60 minutes before you start your regime. If you skip this meal you may find that you start feeling lightheaded or sluggish when you are exercising.
Studies have suggested that drinking or eating carbs before you start working out can improve your performance. It may even allow you to exercise at a higher intensity or longer. Good options include bananas, milk, pancakes, wholegrain breads and cereals, and yoghurts. And you don’t have to skip your first cup of coffee, either.
Just remember that, if you are just starting to incorporate eating and drinking before your workouts, you may suffer through an upset stomach initially. This is why leaving the space of an hour between the two activities is so important.
Drink More, More often
Don’t forget to drink your fluids. You need an adequate amount before, during, and after your exercise to ensure you don’t get dehydrated. Motivate yourself to keep sipping all day long by allowing yourself an hour to play games at an online casino in NZ, for example, if you meet your goal.
Eat After Your Workout
When you are finished exercising, you can assist your muscles in recovery and to replace their store of glycogen by eating properly. Make sure your meal consists of carbs and proteins and takes place within two hours of your session.
Good options include fruit, a peanut butter or turkey sandwich, pretzels, and yoghurt.
Keep an Eye on Your Portion Size
Be careful that you are not consuming too much overall, whether before your exercise. General guidelines suggest that large meals be taken between three and four hours before you hit the treadmill. Shave this down to between one and three hours for smaller meals and snacks.
Eating too much or too soon will leave you sluggish and you will not have the energy you need to get through your regime.
The key to this tip depends on you personally. Most of us can eat something small right before, or even during, our workouts, so find out if this works for you. Bear in mind that snacks consumed this way won’t give you extra energy for sessions less than an hour long. But they may still be worth it because you will not have to suffer through hunger pangs!
Choose energy bars, fruit smoothies, whole-grain bagels and crackers, or a sports drink. Ensuring you get a healthy snack is especially important if your workout is planned for the requisite number of hours after a big meal.