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Washington: We all know that an intense workout can help you lose the weight you want, but what you eat before, during and after your physical activity plays a key role in your fitness program. The right kind of food can make or break a workout routine and possibly affect the desired results. So what to nibble? According to experts, quality carbohydrates are important proteins before training and lean proteins after training.
Before you start your exercise, eat carbohydrates, but not too much, said Nancy Cohen, a professor of nutrition, CNN reported. Cohen has recommended consuming 1 to 4 grams of carbohydrate per 2.2 pounds of body weight if you plan to exercise for more than an hour. Eating about an hour to four hours before working out is perfect for your fitness regime.
A review article written by researchers at the University of Sydney Australia suggests that carbohydrate ingestion can improve performance during endurance exercises. The document was published in the Journal of Nutrition & # 39 ;.
The researchers evaluated 50 randomized studies on carbohydrate ingestion and endurance exercise. The researchers found that study data showed that carbohydrate consumption could improve performance during endurance exercise in adults.
"By eating foods that are high in carbohydrates, low in fat, and low in protein, you can have enough muscle glycogen to fuel your physical activity, including low-fat granola bars, fig bars, and more. , a peanut butter and jelly sandwiches, bananas, yogurts, pasta or other carbohydrate foods, "said Cohen.
Staying hydrated is also essential; consume a lot of water can do the business. "A sufficient amount of fluid is also important – in general, you can consume 5 to 10 milliliters of water per kilogram of body weight in the two to four hours before a workout," he said. she said.
If you prefer to exercise in the morning, experts are divided on whether you should eat in advance.
It should be your own decision as to the desirability of having a breakfast before or after the exercise, said Stuart Phillips, professor.
"I play sports every day before breakfast because it's there that I like to work in. I do not take anything other than maybe a cup of coffee most of the time or maybe a slice of toast My big breakfast comes after, but that's not to say it's good or bad, that's what I do, "Phillips said . However, Cohen said that it was important not to take up the habit of doing exercise with the empty stomach.
"If you have not eaten for a long time, your body is fasting. Normally, your body uses glucose as fuel and begins to break down muscle glycogen to provide the glucose that your body needs to make it. On an empty stomach, the muscle glycogen will be exhausted sooner, so your body will turn to breaking down the fat for the energy it needs, "Cohen said.
"This can lead to ketosis, or a buildup of ketoacid in the blood, which can be harmful to the kidneys in the long run and cause fatigue and dizziness," she said.
"Although exercise on an empty stomach can burn fat, it does not seem to be beneficial in the long run, and if you are tired, you will not be able to perform at full capacity, nor will you be able to maintain effective training, "she added.
Try to eat eggs, cereals and milk, toast with peanut butter or fruit and yogurt to exercise in the morning. One of the most important things to do during exercise is to hydrate. If your workout lasts 45 minutes or less, you may need liquids to stay active.
"Depending on the sport and the comfort of the individual, a range of foods or drinks could be helpful here," said Cohen.
Thus, juices, sports drinks, cereal bars, fruits, other foods rich in carbohydrates and drinks can be useful during training. After your workout, consume protein such as dairy products, eggs, meat and poultry.
"After long or very intense workouts, consume 1 to 1.2 grams of carbohydrate per kilogram of body weight per hour for 4 to 6 hours, as well as 15 to 25 grams of protein in the first hour after exercise, will restore muscle glycogen stores as well as support muscle protein synthesis, "Cohen said. "After lighter workouts, eat a well-balanced meal of high quality protein and carbohydrate within two to three hours, and drink enough fluids to make up for the losses," he added. Cohen.
If you experience muscle pain after exercise, some fruit juices, such as watermelon juice and cherry juice, can reduce muscle soreness after exercise. All in all, a post-workout routine should include liquids to rehydrate, carbs to refuel and proteins to repair.
So now, have a healthy snack to eat before your exercise and at the end of your workout! Also remember to stay hydrated by drinking tons and tons of water and other fluids before, during and after exercise.
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