Nutrition and Exercise: 6 Tips for maximum use of exercises

Eating and exercising complete each other, and the timing and quality of food has an important effect on what you feel during exercise, and it is important to think well in what you eat when you practice, whether you exercise or prepare regularly to participate in a competition. Think about following these tips related to eating and exercise. 1. Eat a healthy breakfast if you exercise in the morning, wake up early to complete breakfast at least one hour before the start of exercise. Make sure you feed well before exercising. Studies indicate that eating carbohydrates can improve your performance before exercise, and carbohydrates can help you continue the exercise for a longer period or do higher exercises in intensity, but if you do not eat, you may experience lethargy or dizziness during exercise. And remember, if you usually eat coffee in the morning, there is no objection to eating a cup before exercising, and knows that you are trying to try a new food or drink at any time before exercising, you are vulnerable to stomach inflammation. 2. Look at the volume of class, beware of exaggerating the amount of food you eat before exercising. The general guidelines indicate the following: Big meals: Eat these meals a period of at least 3 and 4 hours of exercise. Small meals or snacks between meals: Eat these meals before practicing for a period of one hour and at least 3 hours. You may make you feel a lot of food before practicing in lethargy, and the lack of food may not give you the energy needed to feel power during the exercise. 3. Eat good snacks. Most people can eat snacks immediately before the start of exercises and during their exercise, such as the smoke juice. It is not possible that the snack you eat shortly before the start of the exercise does not get extra energy if you exercise less than 60 minutes, but it can give you a feeling of hunger. Keeping practicing for more than 60 minutes can help you eat food or drinks rich in carbohydrates during exercise, such as the power plate, banana, apples or other fresh fruits, in addition to milk or low -fat granola, or pistache butter sandwich. 4. Eat After completing the exercises, it is recommended to eat a meal containing within two hours of exercise, if possible, carbohydrates and protein. Eating after exercise helps your muscles recover and compensate for the stock lost from glycogen. You can get a snack if your basic meal is more than two hours later. Good options for foods that can be eaten after exercise are milk and fruits, peanut butter, or low -fat chocolate milk or turkey meat with whole grain bread and vegetables. 5. Drink fluids that do not forget to drink fluids, your body may need enough fluid before exercising, during and after exercise to prevent dehydration. To retain enough moisture to exercise, the American College of Sports Medicine recommends the following: Eat two cups to about 3 cups of water within two to 3 hours before exercise. Eat about half a cup in one cup of water every 15 to 20 minutes during exercise. Eat two cups to about 3 cups of water after exercise for every pound, lose it during exercise. 6. Let the experience be your guide, remember that the duration of your exercise and its intensity will help you determine the number of times eating and drinking, for example, you will need more energy from food to participate in a marathon race more than you need to run or walk a few kilometers. And try not to add any new products to your diet until you participate in a long -term sports event. It is better to try products before the opportunity to see how your body handles food. And when it comes to eating and exercising, each person has its nature, and therefore notice what you feel during the exercise and the effect of what you eat on your overall performance. Consider taking notes to monitor how your body interacts with main meals and light foods between meals to adjust your diet to get optimal performance.