Exercise is a great way to improve our health, but among busy work schedules, families, and other commitments, even if we make time, it can be difficult to find energy. Hmm. That’s where your diet comes in. Experts say eating certain foods can help improve your athletic performance and allow you to get the most out of your time at the gym.In fact, research also shows that there is one type of food you should have I never have Eat before exercising as it can actually hinder your performance. Read on to learn what you should never eat before exercising and what to replenish instead.
Read this next: Eating this after 65 can add years to your life, says a new study.
Eating the wrong food before training can cause you to feel full, lethargic, or nausea. All of these can reduce athletic performance. Of course, food is fuel, so if you don’t eat enough, you may feel less energy, light-headed, and hungry. The important thing is to get the right balance of nutrients and turbocharge the time you spend on the treadmill or weight room. It’s also important to plan a meal schedule to help digestion before going to the gym.
According to the Mayo Clinic, it’s best to wait at least 3-4 hours between eating more and exercising. You can eat small meals and light meals 1-3 hours before exercising. This will result in a slight increase in energy. “Snack eaten just before exercise probably won’t give you additional energy if your workout lasts less than 60 minutes, but they may prevent distracting hunger,” their specialty. The house is writing.
Read the next article: Eating this can reduce your risk of cancer in half, new research says.
According to a recent report from the United States Department of Agriculture (USDA), healthy fat is an important part of the diet and should account for about 35% of calorie intake. However, experts should avoid eating high-fat foods before training. This is because it requires more energy to process fat, which can slow down exercise.
Even if you choose to eat fat as part of your preworkout snack, it’s best to prioritize more nutritious options and avoid saturated fat. Healthy sources of fat include nuts, avocados, fatty fish, chia seeds, eggs and olive oil.
Studies show that eating complex carbohydrates in the days and hours leading up to intense or lengthy workouts can help increase endurance.
“The main goal of a pre-exercise nutrition strategy is to maximize carbohydrate storage, thereby ergonomic. [performance-impairing] The effects of carbohydrate depletion “. Sports science journal.. In fact, researchers have found that increasing dietary carbohydrate intake in the days prior to athletics that lasts more than 90 minutes increases muscle glycogen levels (a stored fuel for muscle building) and improves athletic performance. discovered.
Eating carbs is a great way to refuel for your workouts, but the best you can do for your overall health is a wide variety of natural foods that provide a variety of nutrients. Is to eat. Dietary fiber, proteins, vitamins and minerals are all important and are found in lean meats and fish, fruits, vegetables, whole grains, nuts and legumes.
Listening to your body as you try different food combinations can help you achieve the best balance. “Personal experience should be useful for personal practice.” Sports science Research notes.
