Fuel your Body Before Exercise

Fuel your Body Before Exercise
Just as you put fuel in your car before you take it for a drive, you want to put fuel in your body before you exercise. This pre exercise snack or meal will help energize your workout. Pre exercise fuel has four main functions:
 
It prevents low blood sugar and its symptoms of light headache, fatigue, blurred vision, etc.
It helps to settle your stomach, absorb some of the gastric juices, and ward off hunger.
It fuels your muscles, with both carbohydrates that you eat within an hour of exercise.
It gives peace of mind that comes with knowing your body is well fueled.
 
Many people exercise on empty stomach because they believe that exercising without having eaten beforehand enhances fat burning. Very wrong, the truth is you will be able to exercise harder and burn more calories if you eat a pre exercise meal. At the same time eating wrong kinds of foods can cause intestinal problems. 
 
Guidelines
 
  • Eat adequate high carbohydrate meals to fuel your muscles so they will be ready in action. High carbs snacks eaten within an hour before exercise keep you from feeling hungry and maintain your blood sugar.
  • If you will be exercising for less than an hour, simply snack on foods like banana, granola bars that digest easily.
  • If you will be exercising for more than 60 minutes and will be unable to consume calories during that time, be sure to eat well day before. Choose pre exercise snack like egg and toast, toast and peanut butter, oats porridge with fruits and nuts, etc.
  • Limit high fat sources of protein such as cheese, mayonnaise, fried chicken because they take longer to empty from the stomach. 
  • Sugary foods such as soft drinks, jelly, chocolates, sports drink may cause headache and dizziness.
  • High calorie meals take longer to leave the stomach so allow adequate time between meal and workout for digestion. Allow three to four hours for a large meal to digest, two to three hours for smaller meal, one to two hours for a liquid meal, and less than hour for small snack.
  • Liquid meal tends to leave the stomach faster than solid meals. So if you have digestion problem experiment with liquid meal.
  • Drink plenty of fluids; rather drink extra fluids for one who does high intensity workouts.
 
Eat Right Food at Right Time
 
Time: 8 am exercise such as jogging, cardio exercises.
 
Eat between 6:00 or 7:00, have a light 200 to 300 calorie meal such as curd and banana or milk and apple or tea coffee with 2 biscuits and extra water.
 
Time: 7 pm Gym exercise like cardio and weight training
 
Have lighter meal between 5:00 and 6:00 pm like sandwiches, bowl of pasta with fruit, steamed corn with fruit. 
 
Go and Grab 
                    Your pre – workouts snacks now.

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