Amal Allam wrote Tuesday, January 2, 2024 09:00 PM
The American College of Sports Medicine revealed that adequate food and fluids 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 drink an adequate amount of fluids during and after exercise to balance fluid loss. According to the American Heart Association.
“You don’t have to stick to a strict schedule and there are no strict rules, but there are some things you should do before, during and after exercise,” said Riska Platt, a nutrition consultant at the Cardiac Rehabilitation Center at Mount Sinai Medical Center in New York.
Recommendations
Not having enough energy before Doing exercise You won’t have enough energy to maximize your workout and limit your ability to burn calories, ideally.
Fuel yourself up two hours before exercise by:
1. Drink water
2. Eat healthy carbohydrates such as whole grains (with low-fat or skim milk), whole-wheat toast, low-fat or skim yogurt, whole-grain pasta, brown rice, and fruits and vegetables.
3. Avoid saturated fats and even too much healthy protein, because these types of fuel digest more slowly in your stomach and pull oxygen and energy-conducting blood from your muscles. If you only have 5-10 minutes before exercising, eat a piece of fruit like an apple or banana. The key is to consume easy-to-digest carbohydrates, so you don’t feel lethargic.
During exercise: Pause for a while to recharge your energy
Whether you’re a professional athlete who trains for several hours or has a low-to-medium routine, stay hydrated by sipping on water frequently.
You may not need to eat during exercise for an hour or less, but she recommends eating 50-100 calories every half hour from carbohydrates, such as low-fat yogurt, raisins, or bananas, in order to perform vigorous exercise for a longer period.
After exercise, drink fluids
Drinking water is essential. Mix water with 100% juice such as orange juice, which provides fluids and carbohydrates. You burn a lot of carbohydrates – the main fuel for your muscles – when you exercise. Within 20 to 60 minutes after exercise, your muscles can store carbohydrates and protein as energy and aid in recovery. .
Protein is also essential. Eat foods that contain protein to help repair and grow your muscles.
Know that what you put into your body (nutrition) is just as important as what you do with your body (exercise), both of which are essential to keeping your engine performing at its best.
2024-01-02 19:00:00
#food #exercise #foods #improve #performance
