Written by: Vasantha
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Cover.Metalnation.org
Exercise and eating are mutually beneficial. Whether you're working out for fun or preparing for a competition, when and what you eat can have an impact on how you feel while you exercise. Keep in mind these dietary and exercise suggestions.
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If you workout in the morning, get up an hour earlier to eat breakfast. Before you work out, make sure you're adequately fueled. According to one study, eating carbohydrates before exercising can boost performance and allow you to exercise longer or harder. You may feel lethargic or lightheaded if you don't eat before going out.
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Take care not to overeat before exercising. The general guidelines suggest: – Large meals. Eat these at least 3 to 4 hours before exercising. – Small meals or snacks. Eat these about 1 to 3 hours before exercising.
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2. Watch the portion size
Most people can consume little snacks before and during exercise. What really counts is how you feel. Trust your intuition. Snacks ingested shortly before exercise are unlikely to supply additional energy if your session is less than 60 minutes long, but they may help eliminate distracting hungry pangs. Include a carbohydrate-rich snack or beverage if your workout lasts more than 60 minutes.
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3. Snack well
If possible, have a meal with both carbohydrates and protein within two hours of your workout to aid in muscle repair and glycogen replacement. Consider a snack if your dinner is more than two hours away.
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4. Eat after you exercise
Drink plenty of fluids. To avoid dehydration, you should drink enough of fluids before, during, and after exercise.
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5. Drink up