Eat right to get your exercise more efficiently . Nowadays, the fitness trend has become a modern lifestyle. It is a lifestyle of people who care about their health and want to have a beautiful figure in a suitable way.
Whether it be exercise or cardio in fitness, running in the park or doing bodyweight exercises at home. Regular exercise will help strengthen your body. Including increasing strength and flexibility by allowing the muscles to exert more force than normal ones.
However, we must always keep in mind that effective exercise comes with good nutrition. Both have to be done at the same time. Because exercise alone does not help you lose weight or stimulate your body’s metabolism. We need to eat healthy food at the same time. Many people exercise for hours in the gym and end up going for fast food restaurants. Or some people may starve or not eat enough and exercise vigorously. These examples are health-harming behavior. Because the balance between exercise and nutrition is the key to longevity of your health.
Correct exercise and proper nutrition will help you reach your intended health goals. Whether it’s the shape you want to have, a stronger body you want or exercise more effectively. And most importantly to feel more confident in yourself too.
Sports nutrition comes from the basic principles of nutrition that everyone can apply to their daily lives. Today we would like to introduce you to the best tips for a healthy diet for both before and after exercise to help you exercise as efficiently as possible.
Diet for exercisers.
– Before exercise
( for example, if we want to jog for about 30 minutes, it will need about 200-250 kcal of energy.)
Whether it is heavy or light exercising, you need to eat carbohydrates 30-45 minutes before exercise. For the light exercise you should eat a small amount of carbohydrates before exercise, such as 1 gram per kilogram of body weight and in the case of strenuous exercise. To increase the proportion of carbohydrates. In the range of 1-4 grams per kilogram of body weight, however, should not eat fat, fiber or fruit because it will cause bloating.
Many athletes take pre-workout supplements that contain caffeine, creatine, and nitric oxide precursors.
– During exercise.
Drink water frequently to make up for the sweat lost. And if you have to exercise for more than 1 hour, drink sports drinks. To compensate for the sodium potassium salt lost from sweat.
Sports drinks (Electrolytes) can compensate for nutrients lost in sweat, such as sodium, potassium, magnesium and calcium.
– After exercise.
For maximum efficiency we should add nutrients to the muscles within 30 minutes to 1 hour after exercise. By choosing to eat 20-40 grams of good quality protein to build new muscle and increase lean muscle mass.
Examples of post-workout food and drinks: Eat two slices of bread with one egg or chicken or fish, or perhaps drink a dairy or plant-based protein shake like soy.
Choosing the right nutrition for the pre- and post-workout period will improve exercise performance and improve the body’s recovery. In addition, nowadays there are high-quality protein products available to meet the needs of fitness lovers who may not have time to take care of nutrition. All of these products are delicious, easy to buy, easy to prepare and it provides proper and balanced nutrition. So that you can achieve your set health goals for a long time. Therefore, choose a product that is good and suitable for you, such as a protein shake that is a meal replacement supplement, etc.
The most important thing is we would like to see you to take more care of your health. As well as setting realistic health goals and having a healthy, active lifestyle for a happy, bright life in the long term. And keep your body fit and healthy. Replenish proper nutrition when exercising too.