It’s quite challenging for health enthusiast to squeeze mealtime during work-out days, including the right foods to eat while you’re exercising. Knowing the when to eat before or after working out affects greatly on the fitness training you’re engaging in. It can also make a big difference in how you feel while having your exercise drills.
There are circumstances when eating before, or during, and even after having the workout. Eating too much before working out will cause you to feel slothful, resulting in an upset stomach manifesting symptoms like diarrhea and cramping. It is due to the alteration of the digestive system and the muscular system that is competing with each other to fight for the energy source. On the other side, not eating before exercise is also appalling, making you feel weak, fainted or tired due to low blood sugar levels because of not eating. It would also affect your mental abilities, making you slower to react from other things.
It is essential to have something to eat before or after exercise since food provides an ample of energy to be used while working out. Hence, here are some of the main points to be considered for one to have an effective workout:
Have a healthy breakfast. Breakfast is one of the important meals that one must have, as it supplies the energy needed for the whole day’s activity. In planning for a workout, consider having a healthy breakfast. Wake up early enough to eat breakfast. In the morning, your blood sugar may be low, since most of the energy you got from last night’s dinner is all used up by morning. If you’ll not eat breakfast, you may feel sluggish or lightheaded while working out. If your exercise time is within an hour after breakfast, eat a minimum amount of your breakfast meal or drink something to raise your blood glucose, like electrolyte-rich drinks.
Avoid skipping meals. This would certainly lower your blood sugar, causing you to become weak, tired and lightheaded. If you weren’t able to have a snack or meal before you workout, result in handy if there’s no other option since it will still help you improve your performance compared with nothing to eat. But it is still good to eat foods rich in nutrients, so opt to choose banana or yogurt instead of candy.
Schedule meals based on their sizes. Having large meals is appropriate to eat three to four hours before working out. When planning for small meals prior to exercise, consume it two to three hours before working out. If you feel hungry just right before or during the workout, you can eat little snacks. Remember that the key is how you feel; do what’s good for you.
Gobble after working out. After working out, consume a meal that will help your muscles recover and replace their blood sugar loss. Plan a meal that is rich in carbohydrates and protein and consume it within two hours after exercise if possible.
Save energy for the rest of the day’s consumption. Reward yourself for resting periods once in a while. You cannot recover solely on food intake alone. Rest for about ten to fifteen minutes after the exercise regime. This will also help ease your mind.
Everyone is different when it comes to managing your time to eat and exercise. These points will somehow facilitate you in planning for a great workout. The most important thing to remember is to pay attention to how you feel during your workout and your overall performance. Don’t strain yourself; eat whenever you’re hungry, provided that you’re not consuming too much. Let your experience be your guide on how you will manage your exercise and eating time fits you.