Exercising can be very tough, especially if you’re a beginner or you have a problem with your weight. Even though the classes are often very carefully organized and adjusted for each person and its possibilities, you have to pay attention to your diet too. One of the most common mistakes, when it comes to the diet and working out, is eating caloric food before your class. Not only is it bad for your health, but it can make your training a lot harder than it should be.
Eating & drinking before, after and during exercise?
One of the most common questions beginners ask are related to the nutrition, what should they eat before the class, can they sip the water during the class and so on. Sometimes they cannot get a professional opinion on this theme, so here is everything you need about this.
For aerobic exercise such as biking, hiking, running the timing of your meals is important as well as their content. To be able to perform this activity the best possible way you need to pay close attention to your diet.
Before the workout:
This kind of exercise requires a lot of fuel, and this means you should allow your food to process enough to be the fuel for your muscles. This might take about 60 to 90 minutes before the workout. The meal should be low in fat and sugar, high in carbs and moderate in proteins.
After the work-out:
When you finish your workout, you have about thirty minutes to feed your muscles. Pick the meal that is full of protein and carbs; this will allow your muscles to recover quickly without leaving any soreness. For example, a cup of the chocolate milk can be a pretty powerful recovering potion after cardio work-out.
Strength training can be a real torture if you’re muscles aren’t properly prepared for the workout. Your muscles need to have its fuel to be able to pull out every exercise. Carbs will prevent soreness and pain after the workout, while protein will give them the necessary fuel to grow and repair afterward.
Before the workout:
Balanced meal with carbs and protein two hours before you hit the gym will be the perfect fuel for your muscles. Sipping water during your workout is mandatory and enough if you’re working out less than an hour. If you’re exercising longer, you can even drink sports drinks which are full of carbs and will give you the strength to finish your training.
After the workout:
The only thing that will help your muscles recover after the strength training is the protein or rather amino acids contained in the proteins. You can drink almond milk, or if you’re interested whey protein as well as protein bars if you really need it. Protein bars are a solid source of protein; they can contain up to 25% of protein, and they could also be suitable as a source of fuel before the workout.