Exercise and Eating: Tips to Capitalize Your Workout

Exercise and Eating

Running is a big question mark that’s there each and every day. It asks you, "Are you going to be a wimp or are you going to be strong today?" 

But whether it's a casual workout or a serious athletic competition, you'll benefit from paying attention to your meals and snacks.Here are few tips for eating and exercise to help maximize your exercise and agility. Just keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink.

1. Eat a hale and hearty breakfast

As most of the energy you got from dinner the previous night is used up by morning, and your blood sugar may be stumpy and you may feel sluggish or wobbly when u exercise. 

So if you exercise at dawn, get up one to two hours prior to your workout so as to eat breakfast. Eat a lighter breakfast or drink something to raise your blood sugar, such as a sports drink. Emphasize carbohydrates for maximum energy.

Good breakfast options include:

• Whole-grain cereals or bread
• Low-fat milk
• Juice
• Bananas

Remember, if you normally have coffee in the mornings, a cup or two before your workout is probably OK. Just don't try any foods or drinks for the first time before a workout, or you risk an upset stomach.

2. Size matters

Be vigilant not to carry too far it when it comes to how much you consume before exercise.

The general guidelines are:

• Large meals. Eat these at least three to four hours before exercising.
• Small meals. Eat these two to three hours before exercising.
• Small snacks. Eat these an hour before exercising.

Eating too much before you exercise can leave you feeling lethargic, or worse, with a case of diarrhoea or stomach cramps. Eating too little may not give you the energy to keep you feeling burly throughout your workout.

3. Eat proper Snacks

Snacks eaten soon before exercise probably won't give you added energy, but they can help keep up your blood sugar and prevent distracting hunger pangs.

Good snack choices include:

• Bananas or other fresh fruit
• Yogurt
• Energy bars or drinks
• Fruit smoothies  
• Whole-grain bagel or crackers with peanut butter
• Granola bars

A healthy snack is especially important if you plan a workout several hours after a meal.

4. Eat after exercise

To assist your muscles recuperate and to reinstate their glycogen stores, have a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Juice or sports drink may suffice to provide some energy if you aren't hungry after your workout .

Good post-workout food choices include:

• Peanut butter or meat sandwich
• Yogurt and fruit(banana)
• Dried fruit & nuts
• String cheese and crackers
• A regular meal with meat, starch, and cooked vegetable or salad

5. Drink water

Don't overlook to slurp fluids to help optimize your workouts. You need ample fluids before, during and after exercise to help prevent dehydration.

Recommendation by the American College of Sports Medicine about the Water intake:

• Drink roughly 2 to 3 cups (0.5 to 0.7 litres) of water during the two to three hours before your workout.
• Drink about 1/2 to 1 cup (0.12 to 0.23 litres) of water every 15 to 20 minutes during your workout. You may need more the larger your body is or the warmer the weather is.
• Drink roughly 2 to 3 cups (0.5 to 0.7 litres) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.

If you're exercising for more than 60 minutes, use a sports drink otherwise Water is generally the best way to replace lost fluids. Sports drinks help preserve your body's electrolyte balance and furnish you some amount of energy because they contain carbohydrates.

So...when it comes to eating and exercise, everyone is different. Just keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink.

So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you.