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Regular exercise is one of the most important things you can do for your health. It is crucial to eat before working exercise. Before you lace up your running shoes or hop on your bike, your body requires tailored energy and nutrition to perform at its peak.
It's also important to understand that successful pre-workout eating isn't simply about what you eat. It also has to do with when you eat. After all, trying a downward dog or a spin class on an empty stomach isn't ideal.
That is why it is critical to allow your body one to three hours to digest and absorb the nutrients in your food.
If it isn't possible, eating a lighter snack approximately 30 minutes before exercise can help.
Whatever your schedule is, these five tasty snacks can provide the nutrients healthy muscles require for top performance.
Carbohydrates are your muscles' preferred source of energy. The problem is that exercise can quickly deplete muscle carbohydrate stores, resulting in weariness. It's no surprise that athletes like to replenish their carbohydrate reserves ahead of time. A good daily objective for the average to moderate exerciser is 2 to 3 grams of carbs per pound of body weight.
Fueling up a couple of hours before a workout necessitates a snack that is filling but minimal in fat for simple digestion. Both boxes are checked with whole-grain crackers and a glass of nonfat milk. Sixteen small whole-grain crackers (Original Wheat Thins) and a cup of nonfat milk deliver 33 grams of carbohydrates and less than 5 grams of fat for sustained energy. You'll also get water and 319 milligrams of sodium to help restore the levels of this electrolyte lost through sweat.
Ricotta cheese is a rich, creamy topping for carbohydrate-heavy cinnamon raisin toast. It's also high in calcium, a mineral that aids muscle contraction.
Spread 1/3 cup part-skim ricotta on a slice of whole-grain cinnamon raisin toast for 24 grams of carbs and 20% of your daily calcium.
Grab a packet of instant oatmeal when you need a quick, easy pre-workout snack. It delivers just enough energy without filling you up too much because it is portion-controlled. At the same time, you'll get a lot of carbohydrates (19 to 27 grams each packet, depending on whether it's plain or flavored). To increase carb intake, add banana slices and dried berries to the porridge.
And it only takes 2 minutes to prepare in the microwave. If you're going to do a long workout, drink a glass of nonfat milk or soy milk to get some extra fluids and calories.
Alternatively, for a quick pre-workout snack, consider a Zone Perfect Classic Bar in delectable flavors like Chocolate Chip Cookie Dough or Chocolate Peanut Butter. They contain 24 grams of carbs, electrolytes such as sodium and potassium, and B vitamins to help with metabolism.
Did you realize that your muscles are around 75% water? That's more than your heart, brain, or skin, so prioritize hydration before each sweat activity.
A tiny fruit smoothie is a delightful way to pre-hydrate. 1 cup frozen berries, 12 cup nonfat plain Greek yoghurt, 12 cup unsweetened vanilla soy milk, and a tablespoon of honey are combined to produce this smoothie. You'll get nearly a cup of water and 41 grams of carbohydrates, as well as polyphenols, which are strong compounds found in berries that are thought to help reduce inflammation and promote muscle recovery.
When you need pre-exercise energy quickly, consider fresh fruit. Apples, bananas, and oranges are easy to carry with you or place in your workout bag. They're also high in easy-to-digest, energetic carbohydrates (roughly 15 to 20 grams of carbs apiece).
Pre-exercise fuel is crucial, but don't forget to replenish afterward. A well-balanced post-workout snack can provide the nutrition worn, exhausted muscles require to refuel, recover, and repair.