1. Plan your meals
Do you have a meal plan? If you don’t, you might consider get that today.
Many research and explanations clearly points to how eating a balanced breakfast may set the tone for how your body utilises nutrients throughout the day. This, together with making sure you have healthy food available for when you do feel hungry throughout the day will make sure you don’t go hungry and end up eating unhealthy foods.
2. Don’t exercise on an empty stomach
When you want to exercise, make sure you eat two hours prior to training. Maybe you can take a banana, an electrolyte drink, or something else that is light to keep your blood sugar steady. Ideally for shorter workouts (under 45 minutes) something like a banana will be enough, but for workouts exceeding 60 minutes you might need something more such as an electrolyte drink.
3. Avoid ‘simple carbohydrates’
Sugary foods and soft drinks are considered ‘simple carbohydrates’ as they will give you an instant boost of energy, but this sugar-rush will soon fade and leave you feeling worse than before. Too much of this will wreak havoc with the way you metabolize insulin and can lead to excessive fatigue and fat storage.
4. Drink water
Proper hydration affects energy levels and regulates body temperature and heart rate. A one hour workout could drain you of up to 1L of water depending on exercise intensity and air temperature. Water acts as a lubricant for your muscles, joints and vital organs. Water is necessary for you to have energy during your workout because it is the transporter of oxygen and glucose throughout your body. Your muscles need water for strength and flexibility. Your joints need water to prevent stiffness and your brain needs water to send messages, like how to regulate your body temperature.
- Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout.
- Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
- Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.
5. Don’t skip your recovery meal
What you eat after a workout is important and can hamper any results you were hoping to get from your programme. For some people, eating a meal after a hard workout is ideal, for others, a supplement shake with protein and carbohydrates works best. Find what works for you. Then try take it within an hour of completing your workout especially if you had a tough one.
Source: http://nutripotnigeria.com/5-major-rules-to-follow-when-eating-and-exercising/
Do you have a meal plan? If you don’t, you might consider get that today.
Many research and explanations clearly points to how eating a balanced breakfast may set the tone for how your body utilises nutrients throughout the day. This, together with making sure you have healthy food available for when you do feel hungry throughout the day will make sure you don’t go hungry and end up eating unhealthy foods.
2. Don’t exercise on an empty stomach
When you want to exercise, make sure you eat two hours prior to training. Maybe you can take a banana, an electrolyte drink, or something else that is light to keep your blood sugar steady. Ideally for shorter workouts (under 45 minutes) something like a banana will be enough, but for workouts exceeding 60 minutes you might need something more such as an electrolyte drink.
3. Avoid ‘simple carbohydrates’
Sugary foods and soft drinks are considered ‘simple carbohydrates’ as they will give you an instant boost of energy, but this sugar-rush will soon fade and leave you feeling worse than before. Too much of this will wreak havoc with the way you metabolize insulin and can lead to excessive fatigue and fat storage.
4. Drink water
Proper hydration affects energy levels and regulates body temperature and heart rate. A one hour workout could drain you of up to 1L of water depending on exercise intensity and air temperature. Water acts as a lubricant for your muscles, joints and vital organs. Water is necessary for you to have energy during your workout because it is the transporter of oxygen and glucose throughout your body. Your muscles need water for strength and flexibility. Your joints need water to prevent stiffness and your brain needs water to send messages, like how to regulate your body temperature.
- Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout.
- Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
- Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.
5. Don’t skip your recovery meal
What you eat after a workout is important and can hamper any results you were hoping to get from your programme. For some people, eating a meal after a hard workout is ideal, for others, a supplement shake with protein and carbohydrates works best. Find what works for you. Then try take it within an hour of completing your workout especially if you had a tough one.
Source: http://nutripotnigeria.com/5-major-rules-to-follow-when-eating-and-exercising/