1. Have a healthy breakfast
The Exercise In the morning, wake up early enough to finish breakfast at least one hour before exercise. Feed well when you go to exercise. Studies indicate that consuming or sipping carbohydrates before a workout can improve workout performance and may let you work longer or greater intensity. If you do not eat, you may feel slow or unstable when exercising.5 tips make most of the exercises.If you plan to exercise within an hour after
breakfast, take a fluffy breakfast or eat something like a sports drink. Stress
carbohydrates to get maximum energy.
Healthy breakfast options include:
1.Whole grain or bread
6.PieRemember, if you habitually drink coffee in the
morning, having a cup before exercise is a beneficial idea. Also, know that
anytime you try to eat or drink for the first time before exercising, you risk
a stomach upset.
2. Quantity is importantBeware of exaggeration when it comes to the amount of
food you eat before you exercise. The general guidelines refer to: Large feasts. Eat these meals before exercising for
at least three to four hours. Small meals or snacks. Take these meals before
exercising for nearly one to three hours.
You may eat a lot of food before you exercise. Eating too little food may not give you the power that keeps you feeling strong during exercise.
3. Eat snacks wellMost people can eat small snacks right before and
during exercise. It’s what you recommend. Do what you see fit for you. Fast
food eaten shortly before exercise will not provide you extra energy if you proceed
to exercise for less than 60 minutes but may prevent the torture of hunger
distracted. If your exercise is longer than 60 minutes, you may benefit by
including food or carbohydrate-rich beverages during exercise. High-grade snack
One of the power boards
1.Fruit of bananas, apples or other fresh fruit
3.Fruity of fruits
4.Bread cake or crumbs of whole wheat grain
5.Low-fat granola plate
6.Peanut butter sandwich
7.Sports drink or diluted juiceIt is necessary to have a healthy snack especially if
you plan to exercise after a meal for several hours.
4. Eat after completing the exercisesTo help your muscles recover and replace their stored
glycogen, eat a meal containing carbohydrates and protein within two hours of
finishing the exercise if possible. Among the foods that can be a healthy
choice after exercise:
1.Peanut butter sandwich
2.Low Fat Chocolate with Bretzel
3.Smothery for recovery after exercise
4.Rum turkey with whole-grain bread and vegetables.
5. DrinkDo not forget to drink fluids. You need adequate
fluid before, during and after exercise to help prevent dehydration. To take regular water for exercise, the American
College of Sports Medicine recommends: – Take about 2 to 3 cups of water within 2 to 3 hours
– Take about 1/2 to 1 cup of water every 15 to 20 minutes during exercise. Edit quantity by body size and weather. (The bigger the size the more you drink, also the hotter the weather the more you drink).Take 2 to 3 cups of water after exercise for every
pound (0.5 kg) of weight you lose during exercise.
Water is generally the best way to compensate for lost fluids. But if you are exercising for more than 60 minutes, take a drink during the exercise. Sports drinks can help keep your body’s electrical scale balanced and give you more energy.
5 tips make most of the exercises