Table of Contents
Introduction
Nutrition goes hand in hand with exercise. When you eat and what you eat can significantly impact how you feel when exercising, whether it’s an occasional effort or a competition training. Think about the following eating and exercise tips.
Eat a Healthy Breakfast
If you’re exercising in the morning, wake up early enough to finish your breakfast at least an hour before practice. By morning, most of the energy you got from dinner the night before was exhausted, and your blood sugar level may be low. If you don’t eat, you may feel lethargic or dizzy when exercising.
If you plan to exercise within an hour after breakfast, have a light breakfast or drink a blood sugar-high beverage such as sports drinks. Focus on carbohydrates for maximum energy.
Good Breakfast Options Include:
Whole grains or bread
Low-fat milk
Juice
Bananas
Yogurt
A piece of waffle or pancakes
And remember, if you’re used to having coffee in the morning, it’s okay to have a cup of coffee before you practice. Also, know that every time you try new food or drink for the first time before your workout, you risk upsetting the stomach.
Quantity is Essential
Be careful not to overdo the amount of food you eat before exercising. General guidelines:
Big meals. Eat at least three to four hours before exercise.
Small meals. Eat at least two to three hours before the workout.
Small snacks. Take it an hour before the training.
Overeating before exercising may make you feel lethargic. Eating too little may not give you the energy to help you feel strong during your workout.
Eat Snacks Well
Most people can eat small snacks immediately before and during exercise. It’s about how you feel. Do what you see fit for you. Your snacks before training may not give you the energy you need, but they may help maintain blood sugar and prevent hunger attacks that cause fatigue. Good snack options include:
Energy fingers
Bananas or any other fresh fruit
Yogurt
Fruit juice
Whole-grain cakes or biscuits
Low-fat granola pieces
Peanut butter sandwiches
It is essential to have a healthy snack, especially if you plan to practice for several hours after the meal.
Eating after Exercise
To help muscles recover and make up for their glycogen stock, eat a protein-and-carbohydrate meal within two hours of the end of your exercise session if possible. Good after-workout dining options include:
Yogurt and fruit
Peanut butter sandwich
Low-fat chocolate milk and salted biscuits
Meatball pasta
Chicken with brown rice
Drink
Don’t forget to drink fluids. It would help if you had enough juice before, during, and after exercise to help prevent dehydration.
To take water regularly for exercise, the American college of sports medicine recommends:
Take about 2 to 3 cups (473 to 710 milliliters) of water within 2 to 3 hours before exercising.
Take about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during exercise. Adjust the quantity by body size and weather.
Take about 2 to 3 cups (473 to 710 milliliters) of water after exercise for every pound (0.5 kg) of weight you lose during exercise.
Water is generally the best way to make up for lost fluids. But if you’ve been exercising for more than 60 minutes, have a sports drink. Sports drinks can help keep your electrolytes balanced and give you more energy because they contain carbohydrates.
Let the Experience Lead You
Remember that the duration and intensity of your exercise will determine the frequency and quality of what you eat and drink. For example, you’ll need more energy from food for a race enemy than you need to walk around the house.
Nutrition and exercise are different for everyone, so watch out for how you feel during your workout and your overall performance.
Let experience lead you to the good benefits of nutrition and exercise habits that suit you after and before your activity. Keep a record of your body’s interaction with meals and snacks so you can adjust your diet for the best performance.