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Feeling wiped out or starving after a day out in the gym or jogging in the park?
Take a closer look "What you eat and drink before exercising," says Kelly Pritchett, assistant professor of nutrition and sports at Central Washington University, Ellensburg, Washington
Healthy eating and effective training go hand in hand – and this is important to make the right choice before and after training.
What should one have and when?
Contrary to what you may have heard, it is ok to have breakfast, lunch or dinner in the hour or two before exercise, although some people find that a great meal Indigestion can cause physical activity during exercise.
Therefore, a snack that combines high-fiber carbs and protein 30 to 60 minutes before training is your best bet. Keep it small, between 150 and 200 calories. "There is no reason for 400 calories before the sport," says Leslie Bonci, a registered nutritionist and owner of Active Eating Advice, which offers nutritional advice to professional athletes and to ordinary people.
Your selection should depend on the type of exercise you are planning. For weight training, a bit of protein – six ounces of low-fat Greek yogurt, a 100-calorie pack of almonds, or a piece of low-fat spread cheese – is enough to fill up a 30-45-minute class or routine
If cardio activity is on your workout Menu, complex carbohydrates are an ideal source of energy. Good options are a small box of raisins that contains about two tablespoons; a little banana; or a slice of bread with a very thin spread of peanut butter. "These are small and will not bother your stomach if you beat them up and down like aerobics, and they are not calorie eaters either," says Bonci. If you prefer a protein bar, limit yourself to half – with a maximum of 150 calories – and save the rest afterwards.
If these small amounts of food disturb your stomach during exercise, consider a pre-workout liquid snack B. a low-fat smoothie (8 ounces or less) or a glass of milk
You may have read that a combination of protein and carbohydrates shortly after exercise has particular benefits for muscle growth and muscle gain replacing fuel stores in the muscle cells. But for the average coach, Pritchett says, "As long as you fill up well and get enough protein during the day, the timing of protein intake [for building stronger muscles] is not critical." And only athletes who train twice a day Focus on protein and carbohydrate-heavy "recovery foods" such as protein shakes.
But it's still smart for recreational athletes to nibble on a starter-sized snack within an hour of a workout. Such snacks also begin a recovery process. And, says Bonci, "it helps to curb your appetite so you're not hungry a few hours later."
A small amount of protein, such as a tablespoon of nut butter on apple slices, makes a good after exercise Nosh. Another great option: A 10 ounce bottle of low-fat milk helps to quench hunger and quench your thirst.
If you're trying to cut calories and you're a noon exercise machine, you can eat half of your lunch before you go to the gym and save the rest for later. That way, you do not add extra calories to your day.
Do not forget to hydrate
Part of your challenge is to make sure you get enough liquid. Everyone loses some fluid while exercising anyway.
The American College of Sports Medicine recommends consuming 16 to 20 ounces of water or a sports drink at least four hours before training and another eight to twelve ounces of ten or fifteen minutes to drink. It also suggests drinking three to eight ounces of water every 15 minutes during a workout that is less than 60 minutes, and to use a sports drink if you exercise longer.