You may need to experiment with food and timing to find the one that works best for you, but here are some basics.
If you plan to have lunch at 1 pm and exercise at 2 or 3 pm, you don’t need to eat anything else. However, if you have been eating for more than 2 hours, eat a light meal about 1 hour before exercising. Aiming for 20-30 grams of carbs and 5-10 grams of protein, she says, “Avoid high-fat or high-fiber foods as they take longer to digest.” Bananas with peanut butter, hard-boiled eggs with toast, or granola bar and string cheese are effective.
Muscle burns glucose for energy. Prolonged or intense workouts can run out of your store and you may start using your muscles as fuel. Eat as soon as possible within 45 minutes of aerobic exercise to prevent muscle loss, Alexon says. Eat within 40 minutes after strength training to support better muscle recovery and building. In both cases, prepare a 2: 1 carbohydrate to protein ratio, such as whole wheat bread with tuna sandwiches and small fruits.
Make sure you drink enough water before, during, and after training to maintain hydration. According to the American Council on Exercise, depending on the intensity of your workout and the temperature, you can lose more than an hour of exercise. It is recommended that you drink 17-20 ounces of water 2 hours before your workout and 7-10 ounces every 10-20 minutes of exercise.
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