NUTRITION AND EXERCISE: 5 TIPS FOR MAKING THE MOST OF EXERCISE

Knowing what you eat and when it makes the difference in your exercise. Understand the link between eating and exercise. Eating goes hand in hand with exercise. When and what you eat can have an important impact on how you feel when you exercise, whether it's casual effort or training for a competition. Consider the following eating and exercise tips. 1. Eat a healthy breakfast If you exercise in the morning, get up early enough to finish your breakfast at least an hour before your workout. By morning, most of the energy you got from dinner the night before has been used up, and your blood sugar may be low. If you don't eat, you may feel sluggish or dizzy when you exercise. If you plan to exercise within an hour after breakfast, eat a light breakfast or drink a beverage that raises your blood sugar level, such as a sports drink. Focus on carbohydrates for maximum energy. Good options for breakfast include: Whole grains or bread 1. Low fat milk 2. the juice 3. the banana 4. Yogurt 5. A piece of waffle or pancakes And remember, if you're used to having coffee in the morning, it's okay to have a cup of coffee before your workout. Also, know that every time you try a new food or drink for the first time before a workout, you risk stomach upset. 2. Quantity matters Be careful not to overeat before exercising. General instructions: Big meals. Eat these meals at least three to four hours before you exercise. Small meals. Eat these meals at least two to three hours before you exercise. Small snacks. Take it an hour before exercising. Eating a lot of food before exercising can make you feel lethargic. Eating too little may not give you the energy to help you feel strong during exercise. 3. Snack well Most people can eat small snacks right before and during exercise. It lies in how you feel. Do what works for you. The snacks you eat before you exercise may not give you the energy you need, but they may help maintain your blood sugar level and prevent fatigue-inducing hunger attacks. Good snack options include: • energy fingers • Banana or any other fresh fruit • Yogurt • Fruit juice • Whole-grain muffins or biscuits • Low fat granola bars • Peanut butter sandwiches It's important to eat a healthy snack, especially if you plan to exercise for several hours after a meal. 4. Eating after exercise To help your muscles recover and replace their glycogen stores, eat a meal containing protein and carbohydrates within two hours of your exercise session if possible. Good post-workout food options include: • Yogurt and fruit • Peanut butter sandwich • Low-fat chocolate milk and pretzels • Meatball pasta • Chicken with brown rice 5. Drinks Don't forget to drink fluids. You need enough fluids before, during and after exercise to help prevent dehydration. To drink water regularly for exercise, the American College of Sports Medicine recommends: Drink about 2 to 3 cups (473 to 710 milliliters) of water two to three hours before you exercise. Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust the amount according to body size and weather. Drink about 2 to 3 cups (473 to 710 milliliters) of water after exercise for every pound (0.5 kilogram) of weight you lose during exercise. Water is generally the best way to replace lost fluids. But if you've been exercising for more than 60 minutes, have a sports drink. Sports drinks can help maintain the electrolyte balance in your body and give you more energy because they contain carbohydrates. Let experience guide you Remember that the duration and intensity of your exercise will determine how often and what you eat and drink. For example, you would need more energy from food for a sprinter than you would for walking around the house. When it comes to eating and exercising, it's different for each person. So pay attention to how you feel during exercise and your performance in general. Let experience guide you as to what eating habits work best for you after and before exercise. FutureLab Tip of the Day: Keep a log to monitor your body's reaction to meals and snacks so you can adjust your diet for optimal performance.

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