Food to Better Utilize Your Exercise Routine

Food and exercise go hand in hand. When and what to eat can significantly impact how a person feels about exercising, whether in an informal training session or a competition. Our friends at ActitudFem share some suggestions: 1. Healthy Breakfast If you exercise in the morning, try to wake up early enough to finish breakfast at least an hour before doing any physical activity. Most of the energy obtained during the previous dinner is consumed in the morning, and blood glucose levels may be low, hence the importance of breakfast. Otherwise, you may feel sluggish or dizzy. If you plan to exercise within the first hour after breakfast, eat light or have a sports drink to raise blood glucose levels. Thus, the importance of carbohydrates for energy. Breakfast alternatives: Cereal or whole grain bread Bananas Yogurt Skim milk Juice   If you occasionally drink coffee in the morning, there is likely no issue with having a cup before engaging in physical activity. Remember that whenever you try a food or drink beforehand, you run the risk of experiencing stomach discomfort. 2. Importance of Portion Size Take care not to overeat. If you’re going to have something to eat before exercising, consider the following recommendations:   Large meals: At least three to four hours before Small meals: Two to three hours Snack: One hour Eating large quantities can leave you feeling sluggish, while eating too little may not provide enough energy to feel strong during physical activity. 3. Good Snacks Most people can have small snacks just before exercising and during it. The key is how one feels, so you should consider what works best for you. If you eat before exercising, you may not provide your body with more energy, but you can maintain high blood glucose levels. Some alternatives: Energy bars Fresh fruit Yogurt Whole grain bread or crackers Low-fat granola bars Peanut butter sandwich If you plan to exercise several hours after a meal, it is crucial to have a healthy snack. 4. Eating After Exercise To help muscles recover and replenish glycogen stores, it is recommended to consume a meal containing protein and carbohydrates within the first two hours after exercising. Some alternatives:   Yogurt with fruit Peanut butter sandwich Skim chocolate milk and crackers Spaghetti with meatballs Chicken with brown rice   5. Drink Liquids To avoid dehydration, you need an adequate amount of fluids before, during, and after exercising. The American College of Sports Medicine recommends the following: Drink approximately 2 to 3 cups (473 to 710 milliliters) of water during the next two to three hours after exercising Drink about ½ to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during exercise. Adjust the amounts according to body size and climate. Drink 2 to 3 cups (473 to 710 milliliters) of water after exercising for every ½ kilogram of weight lost during the workout session. Generally, water is the best way to replace lost fluids; however, if you exercise for more than 60 minutes, a sports drink is recommended, as it can help maintain the body’s electrolyte balance and provide a bit more energy due to its carbohydrate content. Let Experience Guide You Keep in mind that the duration and intensity of the activity you perform determine the frequency, type of food, and drink. For example, one needs to obtain more energy from food when running a marathon than when walking around the block. When it comes to food and exercise, everyone is different. Therefore, pay attention to how you feel during the activity and your overall performance. Let experience guide you in knowing which eating habits before and after exercising work best. Additionally, consider keeping a record to monitor your body's reaction to food and snacks, allowing you to make adjustments in your diet and perform at your best.   View original article     Whole Grain Bread Recipe Yogurt with Blueberry and Pistachio Green Juice for Weight Loss