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diet & nutrition tips

What to Eat Before & After a Workout

In preparation for an obstacle race you should be working out regularly, you must also consume the correct diet to become stronger and healthier. Here are seven tips for eating and drinking correctly before and after your exercise routines.

Diet Tip 1: Choose the Correct Combination Of Carbohydrates

Carbohydrates provide vital energy, but you should choose the correct combination of foods that contain carbohydrates. While you may enjoy eating pasta or potatoes, these foods contain higher levels of carbohydrates that will increase your blood sugar levels rapidly before making you feel tired. Choose higher quality carbohydrates such as fruits, vegetables and whole grains that will increase your energy levels gradually. You can also combine different types of carbohydrate-rich foods at a meal so that you will have a boost of energy along with having long-term energizing benefits.

Diet Tip 2: Time Your Meals Properly To Have More Energy For a Workout

Don’t wait until right before a workout to have a meal because your body’s digestive system will become focused on absorbing the foods for its nutrients. In addition, eating right before exercising can lead to an upset stomach, causing nausea that makes it difficult to enjoy your workout. Experts suggest eating 60 to 90 minutes before a workout, so this will give your body time to digest the foods while you prepare to go to a gym or park for your exercise routine.

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Diet Tip 3: Select the Right Types Of Snack Foods

If you are hungry before a workout, then you can eat a small snack, but make a wise choice to boost your body’s levels of nutrients. You can eat a small salad that contains fresh leafy greens along with cucumbers and tomatoes, or you might prefer a cup of plain yogurt with a sliced tasty banana. If you perspire a lot while exercising, then eating potassium-rich snacks can help you to feel better while you have a workout.

Diet Tip 4: Understand How To Remain Hydrated

The average adult requires eight glasses of water each day, but if you are physically active, then you will need to drink more liquid. While you might enjoy caffeinated beverages such as coffee, soft drinks or tea, caffeine can make you more dehydrated. This means that other types of beverages are more appropriate for athletes, so you can drink fruit juices, bottled water or sport drinks instead.

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Diet Tip 5: Plan to Eat a Nutritious Meal After Exercising

While you shouldn’t eat big meals 60 to 90 minutes before your workout, experts recommend eating a nutritious meal within 45 minutes after exercising. If it is difficult to drive back home in time to prepare a meal after your exercise routine, then plan ahead by preparing a delicious meal to keep in the refrigerator. You can eat more carbohydrates at this meal, so make a nutritious sandwich wrap that is made with whole-wheat tortillas, calcium-rich cheese, thinly sliced turkey and fresh vegetables.

Diet Tip 6: Prevent Injuries With the Proper Nutrients

An intense workout can leave you feeling achy and tired, but you can heal your body with the right nutrients. Foods that promote healing include protein-rich foods such as chicken or beans, but you also need fruits or vegetables that contain vitamins A, B and C along with zinc and copper. You can eat blueberries, sweet bell peppers and cantaloupe along with brown rice and omega-3 fatty acid-rich fish.

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Diet Tip 7: Shop For the Appropriate Foods To Eat After a Workout

Make sure that you shop for the appropriate foods for after your workout so that you can have meals ready in your kitchen’s refrigerator or cupboards. Keeping the proper types of foods available will prevent a trip to a restaurant where you might buy greasy hamburgers or soft drinks. Some of the best foods to have ready for your meals after a workout include versatile eggs, filling oatmeal, seasonal fruits, protein shakes or yogurt. In addition, learn how to measure the correct portions of foods so that you will feel satiated without gaining weight.

Good luck with your training.

Written by;- Austin Winder Orangetheory Fitness

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