What to eat/drink Defore, During, and After Exercise

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Daisy

Eating right can help energize your workout. Which foods are best, here's the list of what to eat Before, During and After excercise.

Before exercise

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Eat carbs
Whether you're engaging in aerobic or anaerobic activity, foods rich in complex carbohydrates, such as whole-grain pasta, rice, and bread, and fruits and vegetables, are the best sources of energy.

Have a small meal an hour beforehand
About 30 to 60 minutes before your workout, eat a small, easily digested meal composed of complex carbs. You will train longer and harder and you won't experience low blood sugar jitters and dizziness.

Drop that candy
Also, avoid simple sugars, such as candy, up to 60 minutes before working out because they can lead to low blood sugar levels during exercise.

Hydrate your body
Most people don't drink enough water when they exercise. Water is an essential nutrient that is critical for optimal physical performance, resistance to injury, and maintenance of normal body temperature.

Drink large quantities of water (20 ounces) one or two hours before exercising to hyperhydrate your body and allow enough time for adequate hydration and urination.

Here's what you have to do during your workout and after you're done..

During excercise

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Keep drinking
Drink three to six ounces of water every 15 to 30 minutes during exercise.

Get an extra boost
During prolonged periods of intense exercise (1½ hours or more at an intensity of over 50% of heart rate reserve), sports drinks can also be useful.

Most sports drinks are composed of simple carbohydrates (sugars) and electrolytes. Drinks containing up to 10% carbohydrates enter the bloodstream quickly enough to deliver glucose to active muscles, which can help to improve endurance. However, drinks that exceed 10% carbohydrates, such as fruit juices and sodas, can cause cramps, nausea and diarrhea. Avoid these during exercise.

After excercise

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Right after — more carbs
Immediately after your workout, have a small snack that is rich in carbs in order to restore your muscle-glycogen levels.

An hour later — protein
About 60 minutes after training, have a hearty meal that includes lean protein, such as chicken or tuna, in order to repair your damaged muscle tissues. To restore those glycogen levels, your meal should also include some complex carbs.

More water
Don't forget to drink more water after your workout to rehydrate your body. Monitor your pre- and post-exercise body weight and drink two cups of water for every pound of weight lost.