Eating and exercise go hand in hand, as what and when you eat hugely impact how you feel as you exercise and determine whether your routine will work or not. Additionally, you need to fuel your body by eating the right foods and drinking plenty of water before, during, and after any training session. Here are some helpful guides on eating to ensure you’re getting the right nutrients and minerals.
1. Eat a Healthy Breakfast
Eating before any workout ensures your body gets enough fuel to sustain you throughout your exercise routine. It also improves your workout performance and endurance, allowing you to exercise for longer periods. Therefore, eat a healthy breakfast every morning before working out and wait an hour to give your body time to digest the food. A healthy breakfast can be anything from oatmeal and protein shakes to sandwiches and brown rice with chicken. Just ensure your breakfast is rich in carbohydrates to boost your energy levels.
2. Eat Healthy Snacks
Snacking can seem counterintuitive if you work out, but it’s beneficial in many ways, including preventing hunger pangs and boosting your energy when you’re working out. Additionally, snacking in between exercises works best if you plan on working out for several hours. Some healthy snack options include bananas, yogurt, an energy bar, or a peanut butter sandwich.
3. Take Complex Carbohydrates
Carbohydrates are the main source of energy in your body. And, despite having a bad rep, they should be taken into consideration, but proper amounts, especially when performing high-energy workouts. However, this doesn’t mean that you consume just any type of carbohydrate, e.g., processed foods and junk. These not only make you lethargic but can also result in weight.
The best carbohydrates for exercise are complex carbs such as whole grains, vegetables, and fruits. These provide you with more energy and fuel your body while keeping you fuller for longer. In addition, complex carbohydrates provide your body with essential minerals and vitamins that help speed up recovery and stabilize blood sugar levels, improving your overall health.
4. Drink Up
Drinking fluids such as water before, during, and after you exercise is a vital aspect of exercising as it prevents dehydration regulates your body temperature. Experts recommend drinking at least eight cups of water daily. However, the amount you drink largely depends on your workout routine, sweat rate, weather conditions, and your activity levels.
For instance, if you live in a hot, humid area, you should drink a lot of water to prevent dehydration caused by excessive sweating. If you’re not sure how much water you should drink, ask your trainer or any other fitness professional. They can advise you accordingly and help you determine what works for you. Other essential fluids to drink include sports drinks and electrolyte drinks. These work to replenish the minerals you lose through sweating while hydrating your body.