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Meals before, during and after workouts for fitness and proper nutrition

Your body is your vehicle, so when you work outside you have to keep your engine running. This means fueling your body by drinking the right amount and the right fluids at the right time.

Adequate food and fluid intake should be taken before, during and after exercise to help maintain blood sugar levels, maximize exercise performance and improve recovery time. Athletes must be well hydrated before exercise and drink sufficient fluids during and after exercise to avoid loss of fluids.

You do not have to follow a rigid schedule and there are no hard-fast rules. Let’s take a look at the best nutrition for your fitness .

Begin with whole-grain cereals

Whole-grain

If you do not have enough to eat before exercising, you may not have enough gas in the tank. You can also burn fewer calories. Eat some healthy carbs at least one hour before your workout. Try a bowl of whole grains with skim milk or some whole wheat toast or a bagel. Discard cream cheese and butter. Saturated fat takes longer to digest and can affect the amount of oxygen that your blood carries to your muscles.

 

Banana

Don't you have much time before going to the gym? For some fast, natural energy, eat an apple or a banana 5 or 10 minutes before your workout.
Your body easily digests these carbohydrates and converts them into the energy you need for exercise. In addition, the fruit is packed with helpful nutrients.

Energy Bar

When you are working later in the day, have a small one-hour breakfast before starting. A sports bar that has 200 calories or less is a good option.
Look for a strip with a low fiber content, ideally 3 grams or less. Too much fiber can upset your stomach before a workout.
In the list of ingredients, keep an eye out for sugar alcohols such as sorbitol, xylitol, isomalt, and violol. Too much of these ingredients can give you cramps or diarrhea.

Grilled Chicken

When you exercise regularly, you need more protein than those who do not, especially after a workout. Your body uses it to repair muscles, to make blood cells, and for many other purposes. For lunch or dinner, serve a leaner source like grilled chicken or turkey instead of something like cheeseburger.

Hummus

When you exercise regularly, it is very easy to know how many calories you are burning.
When you can feel that you have earned a cookie, it is better to snack on fruits and vegetables. When you workout, combine your produce with protein to help you feel more full and muscular again. Try vegetables with Greek yogurt with hummus or fruit.