Eating and Exercise
WHAT TO EAT, BEFORE AND AFTER EXERCISING?
Eating and Exercise: When it comes to exercising what you eat before, during and after is important. It can have a tremendous impact on your performance as well as recovery. To build up your fitness then you will find that nutrition plays a key role.
When you exercise having the necessary energy, your body will get from food will help. This is because glycogen that comes from eating carbohydrates is the source of energy that the body will most often use during exercise. If you eat correctly, there is the potential for you to take your workout to the next level or even power through to reach your exercise goal.
Eating food before exercising is importing. It means that you have the energy you need, when you need it, to exercise well. Since everyone is unique what you eat before exercising and how will depend on the person and the type of sport the training involves. Ideally, however, the best food to eat before exercising includes foods that are either low in fat, have plenty of carbohydrates (which is turned into glycogen) or are low in fibre. Equally important when exercising is to drink plenty of fluids. When you eat before you exercise, the foods you should avoid are just as important. You should stay clear of fatty and greasy foods as well as soft drinks. This kind of food can potentially lead to stomach upset and cramping. Equally, it is important to avoid food that is high in fibre. As you eat, your body will digest and absorb it to release amongst other things, energy. For this energy to be available while you exercise the time when you eat is important. Doing so means that you can make the most of the energy released and available during your workout. How long your body takes to digest and absorb any food you eat before exercising depends not just on what you eat but also how much you eat. Foods that are higher in fat, protein or fibre will take longer and have been known to cause stomach upsets when exercising. Equally the more you eat, the longer it can take to digest. Knowing what to eat, when you should eat a meal is about 3 to 4 hours before exercising. If you do not want a big meal, a lighter snack 1-3 hours will not cause any serious harm.
After exercising not only is it important to drink something to replace fluids lost through sweating, it is vital to eat something afterwards. This is not a reason however to visit the fast food restaurant. When it comes to eating something after exercising, you should ideally do so within 30 minutes of finishing your workout. The best sorts of food to eat are those which contain carbohydrates. The reason for this is that they help to refill your stores of glycogen that provides the energy you need for training. It can be useful to include protein foods in any post-exercise meal since this can help both build and repair muscle tissue. How much you should eat will vary not just from person to person but also on the amount and level of your exercising as well as when you plan to next exercise. The main point is that after you have finished exercising, you need to make sure that you eat something within 30 minutes and that it contains both plenty of carbohydrates and protein. This will help replace and build up your glycogen stores as well as repair muscle tissue.