Understanding what you eat and when you eat it makes a big difference in exercise performance, You must realize the relationship between nutrition and exercise, as food complements physical activity, and the timing and type of food have a major effect on how you feel during workouts, Therefore, it is necessary to keep in mind what you consume when exercising, whether you are doing regular workouts or preparing for a competition, Try to follow these tips that relate to both diet and exercise.
1. Eat a Healthy Breakfast
If you exercise in the morning, wake up early enough to have breakfast at least one hour before starting your workout, Make sure to get proper nutrition before engaging in physical activity.
Research indicates that eating carbohydrates before exercise may boost your performance, Carbohydrates can help you sustain exercise for a longer period or perform at a higher intensity, If you skip eating, you may feel fatigued or dizzy during your workout.
If you plan to exercise an hour after breakfast, it’s better to have a light snack or drink a sports beverage, Focus on carbohydrates to get the best possible energy.
Good breakfast options include:
- Whole-grain bread or cereal.
- Low-fat milk.
- Juice.
- A banana.
- Yogurt.
And remember, if you usually drink coffee in the morning, it’s fine to have a cup before your workout. But keep in mind that trying a new food or drink for the first time before exercising may cause stomach problems.
2. Watch Portion Sizes
Be careful not to overeat before starting your workout General guidelines recommend:
- Large meals: Eat these at least 3–4 hours before exercising.
- Small meals or snacks: Eat them about 1–3 hours before your workout.
Eating too much food before exercise may leave you feeling sluggish, while eating too little may not give you enough energy to feel strong during your session.
3. Snack Wisely
Most people can eat snacks before and during exercise, depending on how they feel, Choose what works best for you, Snacks you eat right before a workout may not provide extra energy if your exercise is under 60 minutes, but they can help prevent hunger.
If your workout lasts more than 60 minutes, it may be beneficial to consume foods or drinks rich in carbohydrates during the exercise, Suitable snack options include:
- A banana, apple, or any other fresh fruit.
- Yogurt.
- A fruit smoothie.
- Whole-grain crackers or bread.
- A low-fat granola bar.
- A peanut butter sandwich.
- A sports drink or diluted juice.
Having a healthy snack is especially important if you plan to exercise several hours after a main meal.
4. Eat After Exercise
It is recommended to eat a meal containing both carbohydrates and protein within two hours after your workout if possible, This helps your muscles recover and restore lost glycogen stores, If your main meal is more than two hours away, have a small snack instead.
Good post-workout food options include:
- Yogurt and fruit.
- A peanut butter sandwich.
- Low-fat chocolate milk and crackers (sweet or salty).
- A recovery smoothie.
- Turkey on whole-grain bread with vegetables.
5. Drink Fluids
Don’t forget to hydrate, Your body needs sufficient fluids before, during, and after exercise to prevent dehydration.
To maintain proper hydration levels during workouts, the American College of Sports Medicine recommends:
- Drink about 2–3 cups (473–710 ml) of water two to three hours before exercise.
- Drink about half a cup to one cup (118–237 ml) of water every 15–20 minutes during exercise. Adjust the amount according to your body weight and weather conditions.
- Drink about 2–3 cups (473–710 ml) of water after exercise for every pound (0.5 kg) of body weight lost during the workout.