Big race? Want more fuel for boot camp? Here are two smart ways to max your go power.

Shape (Singapore) - - Eat Right -

The best bites are those the body can ab­sorb right away for an en­ergy boost, says Feli­cia Stoler, a reg­is­tered di­eti­tian and ex­er­cise phys­i­ol­o­gist in Red Bank, New Jer­sey. “And you don’t want too much fat, fi­bre, or pro­tein mixed in,” she says. “That slows di­ges­tion.” If it’s a morn­ing ses­sion, Feli­cia sug­gests down­ing a small glass of juice an hour be­fore your work­out. If it’s around lunchtime or post­work, have some­thing solid, like low-fat yo­gurt, a smoothie, or chia pud­ding.

It takes about 15 min­utes for your body to start feel­ing its en­er­gis­ing buzz, so sip your cof­fee or tea about half an hour be­fore ex­er­cis­ing to make the most of its ef­fects, says Frances Large­man-Roth, a reg­is­tered di­eti­tian and com­pet­i­tive run­ner, as well as the au­thor of “Caf­feine in­creases dopamine, a neu­ro­trans­mit­ter that en­hances men­tal fo­cus and alert­ness. This al­lows you to ex­ert your­self more in­tensely with­out feel­ing like you’re work­ing harder.”

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