Your physique is your automobile, so you need to hold your engine operating once you work out. Meaning fueling up your physique by consuming the fitting meals and consuming the fitting fluids, in the fitting quantities on the proper occasions.
The American Faculty of Sports activities Medication says, “Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses.”
“You don’t have to adhere to a rigid schedule and there are no hard-fast rules,” mentioned Riska Platt, M.S., R.D., a diet guide for the Cardiac Rehabilitation Heart at Mount Sinai Medical Heart in New York. “But there are some things you should do before, during and after you work out.”
Here’s what Ms. Platt recommends:
Not fueling up earlier than you’re employed out is like “driving a car on empty,” mentioned Platt, an American Coronary heart Affiliation volunteer. You additionally received’t have sufficient power to maximise your exercise and also you restrict your potential to burn energy.
Ideally, gas up two hours earlier than you train by:
For those who solely have 5-10 minutes earlier than you train, eat a bit of fruit corresponding to an apple or banana.
“The key is to consume easily digested carbohydrates, so you don’t feel sluggish,” Platt mentioned.
Throughout: Make a Pit Cease.
Whether or not you’re an expert athlete who trains for a number of hours or you will have a low to average routine, hold your physique hydrated with small, frequent sips of water.
Platt notes that you simply don’t have to eat throughout a exercise that’s an hour or much less. However, for longer, high-intensity vigorous exercises, she recommends consuming 50-100 energy each half hour of carbohydrates corresponding to low-fat yogurt, raisins, or banana.
After: Refuel Your Tank.
After your exercise, Ms. Platt recommends refueling with:
It’s essential to understand that these are basic pointers. We’ve completely different digestive techniques and “a lot depends on what kind of workout you’re doing,” Platt mentioned.
So do what works finest for you. Know that what you place in your physique (diet) is as essential as you what you do together with your physique (train). Each are essential to holding your engine acting at its finest.
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