[LifeStyle] Eating tips to optimize an exercise routine

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The relationship between food and sport is essential to achieve performance and improve the results of your exercise routines.

Diet and exercise go hand in hand, as what you eat and when you eat can greatly influence how you feel about exercising. Dr. Eric J. Olson, a Mayo Clinic Specialist Nutritionist, shares these 5 tips on eating and exercising to help you get better results and optimize the energy your body has for training.

 

1. A healthy breakfast:
If you do physical activity in the morning, get up a little earlier so you can eat breakfast at least an hour before exercising. You must be well fed to train. According to studies, eating or drinking carbohydrates before doing physical activity can improve the performance of your routines and exercise for longer or with greater intensity. If you don't eat, you may feel drained or dizzy while exercising.

If you plan to do physical activity within the first hour after eating breakfast, it is best to eat or drink something light, such as a sports drink. Contrary to what many think, consuming carbohydrates helps us improve performance and have maximum energy.
It is also advisable to include in a good breakfast:

*Cereals or whole grain breads
*Low-fat milk
*Juice
*A banana
*Yoghurt
*A pancake
Remember that if you usually drink coffee in the morning, you can have a cup before exercising. Try not to try food or drink for the first time before doing physical activity, you risk having an upset stomach.

 

2. Size matters
Try to eat the right portion of food before exercising. Large meals should be eaten at least three to four hours before physical activity. Small meals or snacks are recommended and should be eaten one to three hours before exercising. Eating too much before exercising can leave you feeling heavy and sleepy. If you eat too little, you may not have the energy you need to sustain yourself.
During the exercise routine, a midpoint is ideal.

 

3. Good snaks
It is advisable for some people to eat a small snack just before or during physical activity. The key is to test how you feel. Do what works best for you.

Snacks you eat before you exercise probably won't give you more energy if your exercise routine lasts less than 60 minutes, but they can keep you from being distracted by hunger. If your exercise routine lasts more than 60 minutes, it might be a good idea to consume a food or drink with a lot of carbohydrates to boost your
exercise.

Here are some examples of healthy snacks:

*An energy bar
*A banana, apple, or other fresh fruit
*Yoghurt
*Fruit shake
*A whole wheat bagel or crackers
*A low-fat granola bar
*A peanut butter sandwich
*Diluted juice or sports drink
It is important to eat healthy snacks, especially if you plan to train several hours after eating.

 

4. Food after exercise
To help the muscles recover and replenish energy reserves, it is recommended to eat two hours after training, a meal that contains carbohydrates and protein.

The following are good options for after your exercise routine:

*Yogurt and fruits
*A peanut butter sandwich
*Low Fat Chocolate Milk Pretzel
*Recovery shake for after training
*Turkey on whole wheat bread with vegetables

 

5. Hydration
Don't forget to drink fluids. You should drink the right amount before, during, and after exercising to prevent dehydration.

In order to stay well hydrated while exercising, the American College of Sports Medicine recommends the following servings:

*Drink approximately 2 or 3 glasses (between 473 ml and 710 ml) of water between two and three hours before training.
*Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes while you exercise. Adjust the amounts based on your body size and the weather.
*Drink 2 to 3 cups (473 milliliters to 710 milliliters) of water after exercising for every pound (0.5 kg) of weight you lose during exercise.
In general, water is the best way to replace lost fluid. However, if you exercise for more than 60 minutes, have a sports drink, because that can help maintain the balance of electrolytes in your body and give you a little more energy, as they contain carbohydrates.

Keep in mind that the duration and intensity of your activity will determine what you should eat and drink, for example, you will need more energy to run a marathon than to walk a few miles.
When it comes to eating and exercising, everyone is different. Pay attention to how you feel during your exercise routine and let your experience guide you in knowing which eating habits are best for you before and after each workout.