Diet and exercise
balanced food and exercise
Food is freely speaking fuel. How we will feel and how our health will largely depend on the food we consume and the way we do it. This is important at every age, and especially during adolescence and with sports active people who are intensively engaged in some of the different types of exercises.
fruit energy
What to eat before exercise?
You should eat before exercising because it gives you the best chance to make the most of just exercising. If you do not eat, you may feel dizzy, nauseous, or lethargic. It can also increase the chances of injury. And even if none of this happens, skipping meals can negatively affect your performance and reduce results.
In real life, there is not always time (or desire) to eat before exercise. On those days when you are in a hurry to get from work to your favorite gym, it happens that it is impossible to eat something for a snack in the meantime. And what to do if you are among those who exercise early in the morning and do not like breakfast?
It is true that for most people it is OK to exercise on an empty stomach (although it is not recommended for those who have problems with blood pressure). So if you can’t even eat a protein bar or the very thought of it makes you nauseous, that’s fine. But ideally, you should eat before you start sweating and definitely, but definitely, drink water before, during, and after exercise. Here’s how to properly provide energy.
1. Carbohydrates are good
Carbohydrates = energy. When we take them in, they break down into glucose, enter our muscle cells and give us the energy to exercise at full capacity. Muscles store glucose in the form of glycogen and capture these reserves when you use muscle.
Carbohydrate intake before exercise is good because it guarantees that you will have excess glucose on hand if you need to replenish those glycogen stores. If there is no glucose during exercise, you will probably feel weak and tired and want to stop and take a nap. It is good to eat simple carbohydrates before exercising because they are digested quickly and provide energy immediately.
Examples are the following:
Granola barbell
Fruit
Oatmeal
Greek yogurt (contains carbohydrates and proteins)
Dried fruits
Crackers
Rice cake
A piece of toast
2. Don’t forget the protein
In addition to carbohydrates, it is good to eat a little protein before exercising especially if you work with weights. When we do strength exercises, such as lifting weights, we make small cracks in the muscle fibers. When we rest, our body repairs those microcracks and makes our muscles bigger and stronger than they used to be and for that it needs proteins.
However, that does not mean that you should eat a hamburger before exercising. Instead, eat sources of protein that are easy to digest, and don’t eat too much so as not to overload your stomach.
Examples of good sources of pre-workout protein intake are:
Nuts
Greek yogurt
A piece of turkey
Hard-boiled egg,
Milk or soy milk
proteins
3. The essence is in the timing
The ideal time to eat is between 30 minutes and three hours before exercise. That way, you still won’t digest when you start exercising, but you still haven’t burned all those useful calories. However, you do not have to strictly adhere to this. You can try which time frame best suits your body.
If you exercise early in the morning, you probably won’t be able to eat the whole meal before going to the gym. A small snack or a mini-breakfast should suffice. You can sip a green smoothie rich in protein 30 minutes to an hour before exercise and drink the other half when you’re done. If you exercise later in the day, you should eat 30 minutes to an hour before exercise, or exercise two to three hours after a well-balanced meal.
4. Drink plenty of water
It is best to hydrate your body before you even think about going to the gym. One way to determine how hydrated you are is to check your urine color in the morning. According to the Academy of Nutrition and Dietetics, lemonade-colored urine is a sign of good hydration, while dark-colored urine (like apple juice) indicates a lack of water.
Although there is no universal method for determining the need for fluid during exercise, it is good to start with 2 cups of water before exercise and 1 cup 10 to 20 minutes before the start. The goal is to keep dehydration to a minimum because it can cause a lack of energy and muscle cramps without ingesting too much water.
It would be good to drink 1 cup every 15 to 30 minutes of intense physical activity, especially if you sweat profusely or exercise in a heated space. Here, too, you can experiment until you find out what your body likes best.
Here are some pre-workout snack and meal suggestions:
Snack: smoothie with 1 cup of fruit and 2 cups of vegetables or green smoothie rich in protein (drink half before exercise and half after)
Snack: apple or pear with nut butter
Snack: Greek yogurt with granola and berries
Snack: dried fruit with a mixture of nuts
Snack: granola plate
Snack: rice cake with nut butter
Meal: oatmeal with peanut butter and fruit
Meal: roasted salmon, brown rice, and grilled vegetables
What to eat after exercise:
You should eat after exercise. And period. The point is to make up for the calories you burn. First of all, it is important to restore the glycogen that was consumed during exercise. Second, protein intake after exercise is mandatory for rapid muscle recovery, especially after weight training.
In addition, food contains electrolytes (which are minerals your neurons need to move properly) that you lose when you sweat.
When you do not eat after exercise, you may become exhausted and your blood sugar level may drop. This also slows down the body’s recovery process. If you skip meals regularly after exercise, you will find it harder to achieve your fitness goals.
1. Be sure to eat something when you are done exercising
Especially if you have been exercising really hard, your body has expended the energy it needs to function at maximum capacity. If you are not able to eat the whole meal, have a snack after training, and then eat the whole meal a few hours later.
2. Renew energy with carbohydrates and protein
Remember that you have depleted that glycogen and tensed your muscles. That’s why your post-workout meal should be rich in complex carbohydrates (you don’t need it to break down as quickly as before training) and healthy proteins.
Complex carbohydrates include:
quinoa
brown rice
nuts
whole wheat bread
Healthy proteins include:
tofu
beans
a fish
3. Athletes: you need to eat more protein
Athletes who exercise hard with weights for a long period of time (45 to 90 minutes) need more protein (especially if your goal is to develop muscles). You can calculate your protein needs using the formula given below.
Exceptional results are achieved by using Nutrigo Lab Regeneration, a food supplement that will quickly recover and regenerate you, support your muscles, reduce muscle pain and catabolism.
(You can experiment to see how you feel when you change your protein intake, paying attention to signs that you may need more protein in your diet. As usual, when you’re not sure, consult your child.)
Multiply the number of kilograms by 0.4 and 0.5 to get the recommended protein intake limits
For example, if you weigh 59 kilograms, multiply that number by 0.4 and 0.5 to get the limit values. In this case, it is 24 to 30 grams. If we know that 110 grams of chicken contain 30 grams of protein, we see that it is not difficult to achieve the recommended intake if you eat immediately after exercise.
It should be borne in mind that these calculations refer to the protein needs of athletes who have strenuous resistance training over a long period of time. For those of us who exercise only (but equally diligently!) 25 minutes on the treadmill and 20 minutes in the weight room, the need for protein is not so great and that is perfectly fine. However, this does not exclude the possibility of using the Nutrigo Lab Regeneration dietary supplement, which will quickly restore your energy and freshness.
Here are some suggestions for dinner that are perfect for a less intense workout.
4. Rehydrate immediately
Make up for the fluid you lost by sweating as soon as you can because it is even more important than eating right away. Don’t stop drinking just because you’re done exercising. Getting enough water after exercise depends on many factors, such as the length and intensity of exercise, environmental conditions, and individual physiology.
If you want to accurately determine your fluid needs after exercise, you need a slightly more complicated calculation. Measure your body weight before and after exercise and write down those numbers. After exercising, drink about half a liter of fluid for every 450 grams you lose. And again you do what pleases your body. As already mentioned, keep track of how hydrated you are in your urine.
rehydration
Here are some suggestions for a snack and a post-workout meal:
Snack: 1 cup of chocolate milk
Snack: 1 slice of whole-wheat toast with one tablespoon of peanut butter and ½ chopped banana
Snack: 2 graham crackers with a spoonful of peanut butter
Snack: 1 to 2 hard-boiled eggs with a piece of whole-wheat toast
Meal: whole wheat bun stuffed with grilled vegetables and 2 tablespoons hummus
Meal: green smoothie rich in protein
Meal: Vegetable omelet with avocado and ½ cups of baked potatoes
Meal: 110 grams of smoked trout with baked sweet potatoes and sauteed spinach.
To conclude
And remember, these are just recommendations.
The most beautiful thing in all this is that every organism is different and that we all have different needs and preferences. It should also be noted that any changes in diet should not be experimented with on the day of the match or race. Limit dietary changes to training. Good luck with your workout!.
