Earlier than a exercise: If you happen to ate lunch at 1 p.m. and plan to exercise at 2 or 3 p.m., you don’t have to eat anything. But when it has been greater than a few hours because you had a meal, have a small snack about an hour earlier than train, Alexon says. Goal for 20 to 30 grams of carbs and 5 to 10 grams of protein, she says. “Keep away from something high-fat or high in fiber, as that may take longer to digest.” A banana with peanut butter, a hard-boiled egg with toast, or a granola bar and string cheese would work.
After a exercise: Muscle groups burn glucose for power. Lengthy or intense exercises can deplete your shops, and chances are you’ll begin utilizing muscle for gasoline. To assist stop muscle loss, eat inside 45 minutes after cardio, ideally sooner, Alexon says. After strength training, eat inside 40 minutes to assist higher muscle restoration and constructing. In both case, have one thing with a 2:1 carb-to-protein ratio, resembling a tuna sandwich on whole-grain bread plus a small piece of fruit.
Hydrate: Ensure you’re consuming sufficient fluid earlier than, throughout, and after exercises to remain hydrated. Based on the American Council on Train, an individual can lose a quart of water or extra exercising for an hour, relying on the depth and air temperature. It recommends consuming 17 to twenty ounces of water 2 hours earlier than a exercise, and seven to 10 ounces for each 10 to twenty minutes of train.
Editor’s Be aware: A model of this text additionally appeared within the June 2022 concern of Consumer Reports On Health.
