Tips fit­ness

Daily Trust - - DIGEST -

1. Start with ce­real or corn­flakes

If you don’t have enough to eat be­fore you ex­er­cise, you may not have enough gas in the tank. You might burn fewer calo­ries, too. Try a bowl of ce­real with milk or wheat bread. Don’t add but­ter or cheese, be­cause sat­u­rated fats take longer to di­gest and can af­fect the amount of oxy­gen your blood de­liv­ers to your mus­cles.

2. Grab a fruit

You might not have much time be­fore you head to the gym? Eat an ap­ple or a ba­nana 5 or 10 min­utes be­fore your work­out for some quick, nat­u­ral en­ergy.

Your body eas­ily di­gests these car­bo­hy­drates and turns them into the en­ergy you need for ex­er­cise. Also, fruit is packed with help­ful nu­tri­ents.

3. Have chicken at lunch

When you ex­er­cise reg­u­larly, you need more pro­tein than peo­ple who don’t, es­pe­cially af­ter a work­out. Your body uses it to re­pair mus­cles, to make blood cells, and for many other pur­poses. For lunch or din­ner, serve a chicken or turkey in small slices, in­stead of some­thing heavy.

4. A bowl of berries

Af­ter a work­out, go for these in­stead of a bot­tle of juice. A lot of the fiber in whole fruits is lost as they be­come juice.

Blue­ber­ries, in par­tic­u­lar, have been shown to re­duce mus­cle sore­ness from stren­u­ous ex­er­cise. Cher­ries are an­other good op­tion. But any berry will likely help. Straw­ber­ries is also ideal.

5. Veg­gies

When you ex­er­cise reg­u­larly, it’s all too easy to over­es­ti­mate how many calo­ries you’ve burned. An in­tense, hour-long bike ride could burn 590 calo­ries, but a more leisurely one might only use 290.

While you might feel like you’ve earned a cookie, it’s bet­ter to snack on fruits and veg­eta­bles. Af­ter you work out, pair your pro­duce with pro­tein to help you feel more full and re­plen­ish mus­cles. Try veg­eta­bles with fruit or yo­gurt.

6. Peanut but­ter

While you train for a big event, re­visit your child­hood with a sand­wich made with 2 slices of bread and 4 ta­ble­spoons of peanut but­ter. Of course, now that you’re an adult, you can sub­sti­tute with but­ter. Or try two or three cooked eggs for pro­tein with a half wheat bread.

7. Water or a sports drink

Hy­dra­tion is a must when you ex­er­cise. Of­ten, water is all you need. But it de­pends on what you are do­ing. If your ac­tiv­ity is less than 60 min­utes, sip small amounts of water of­ten to re­place lost flu­ids. But when your work­out is in­tense and lasts longer than an hour, a sports drink could help your hy­dra­tion and your per­for­mance. Just keep an eye on the calo­ries and sugar, like with any other drink, es­pe­cially if you want to lose weight.

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