Knowing when and what to eat can make a big difference in your workouts. We are talking the difference between a good workout and a great workout. Everyone is different when it comes to eating and exercising.
We recommend keeping track of what things you eat and how they make you feel during and after your workout.
Exercising on an empty stomach can cause your digestive system to break down muscle tissue, which is not ideal if you are trying to improve your strength, speed, or weight loss. A personal trainer or coach can assist you in setting these objectives and determining how to achieve them.
How long should you wait after eating before working out?
In any case, the answer is neither too long nor too short. You risk feeling gassy, crampy, and nauseated if you exercise too quickly. You won't have the energy you need to attain your workout goals if you wait too long. It's crucial to find the perfect balance. Meal quantity and composition are important factors to consider while eating before exercising. The longer it takes for your food to digest, the longer you should wait before exercising.
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As a general guideline, wait three to four hours after having a meal and one to two hours after eating a snack before exercising. It is fine to do some mild exercise after eating, such as walking, but your body needs time to digest for a more strenuous workout. Allowing your body the time it needs to digest food before exercising allows it to utilise the energy from that meal to power your workout.
Before a workout, what should you eat?
Everyone’s body is a little different, but in general, complex carbs and lean proteins make terrific pre-workout food. That’s because complex carbs slowly release glucose to offer constant energy throughout your workout, and lean proteins provide sustaining energy as well.
Keep in mind that protein takes longer to digest than carbohydrates, so limit your pre-workout protein intake. Try oatmeal with fruit, hard boiled eggs, a turkey wrap, or peanut butter and jelly on whole grain bread as a pre-workout snack. Bananas, crackers, applesauce, smoothies, raisins, dates, juice, and basic bars are all good options for pre-workout snacks.
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What to avoid eating before exercising?
Because high-fiber and high-fat foods take a long time to digest, eating them in large quantities too close to a workout might cause stomach problems, and spicy foods can cause gas. It's also crucial to stay away from processed foods and foods with a lot of refined sugars. Sodas and highly processed, sugary granola bars can provide a brief burst of energy, but then leave you feeling drained.
Don't forget to stay hydrated. Two to three hours before exercising, drink at least two to three glasses of water. It is also a good idea to hydrate frequently while activity and monitor your hydration levels throughout the day.
It's critical to eat within 30 to 60 minutes of working out in order to speed up your body's recuperation and feel ready to tackle your next session. Finally, it is up to you to pay attention to how different foods affect your workout performance, and you should keep track of how you feel as you go further between meals and workouts. Examining personal data from a health tracker is a good method to figure out what foods are best for you. Keep track of what you ate and when you ate it in the days leading up to a workout to evaluate how it affects your performance.
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