Nutrition tips to maximise your workouts
DID you know when and what you eat can have an impact on your workout? Eating and exercise are connected.
Eat a healthy breakfast
If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. This will give you energy and raise your blood sugar.
If you don’t eat, you might feel sluggish or light-headed when you exercise.
Good breakfast options include wholegrain cereals or bread, bananas and yoghurt.
Size matters
You want to be careful not to overeat before exercise. Eat large meals at least three to four hours before exercising.
Small meals should be eaten two to three hours before exercising. You can have small snacks an hour before exercising.
Snack well
Most people can eat small snacks right before and during exercise.
It’s important to do what feels best for you. Snacks shortly before exercising probably won’t give you an energy boost, but they can help maintain blood sugar levels and prevent distracting hunger pains.
Good snack options include energy bars, yoghurt and low-fat granola bars.
Eat after you exercise
Eating after you exercise will help your muscles recover.
If possible, within two hours, you’ll want to eat a meal that contains protein and carbohydrates.
Good post-workout food choices include yoghurt and fruit, peanut butter sandwiches, pasta with meatballs, and chicken with brown rice.
Drink up
Remember to drink fluids. You need fluids before, during and after exercise to prevent dehydration.
The American College of Sports Medicine recommends you drink two to three cups of water before your workout, half to one cup of water every 15 to 20 minutes during your workout, and two to three cups after your workout. — Mayo Clinic News Network/ Tribune News Service