Exercise and Food

Eating Right for Exercise:-

You need energy to exercise and energy comes when you eat because food is the only thing which gives us energy. Ensure you have eaten up adequately before any fitness activity and eat to refuel after, in order that you'll attain your correct lifetime fitness goals, says Sue Travis, RD, PhD, of the division of nutritionary sciences at university in Ithaca, N.Y.

Fitness Food: the correct Diet for Exercise

The amount of food an individual wants can vary with age, sex, weight, and activity level. the speed at that you burn calories depends not solely on the sort of exercise you are doing, however conjointly on however smartly you are doing it.

Travis emphasizes that it’s vital to divide your calories between carbohydrates, protein, and fat:

•           Carbohydrates. Carbohydrates — sugars and starches — area unit dampened by the body into aldohexose, that muscles use for energy. Excess carbs area unit hold on within the liver and tissues as animal starch and free PRN. It’s animal starch that has the energy for high-intensity exercise and prolonged endurance. Some sensible sources of carbohydrates area unit whole grain breads and cereals, fruit, vegetables, pasta, and rice.

•           Protein. macromolecule ought to be a part of every of your major meals as a result of it'll facilitate slow absorption of carbohydrates. Fish, eggs, chicken, meat, and beans area unit glorious sources of macromolecule, and three ounces per meal is enough.

•           Fat. you would like some fat in your diet, too, says Travis. Low-fat farm merchandise, like one % milk, and lean cuts of meat can provide you with the fat your body wants.

Try to have a mixture of things from all 3 of those food teams at every of your major meals, says Travis. For a healthy breakfast, have a high-fiber cereal (either oatmeal or another whole-grain cereal), a low-fat food product, and fruit or a glass of juice. the simplest lunch could be a sandwich created with lean meat, poultry, or fish on whole-grain bread, with raw veggies and fruit served on the aspect. macromolecule and energy bars are often helpful, however do not use them as a meal replacement, warns Travis. hunt for bars with a minimum of ten grams of macromolecule and a few carbohydrates, instead of merchandise with a high macromolecule content and hardly any carbohydrates.

Fitness Food: temporal order Meals and Snacks

If you exercise within the morning and don’t have one thing to eat 1st, you'll expend all of your hold on energy. If you'd rather not have breakfast before you exercise, strive intake alittle piece of fruit.

If you’re coming up with a strenuous exercise, eat a meal high in carbohydrates a minimum of 3 to four hours beforehand. select foods that area unit simply digestible. Travis suggests that you simply experiment with completely different foods to ascertain what offers you the foremost energy.

Fitness Food: think about Fluids

It’s notably vital to drink fluids before, during, and when workout. If you exercise strenuously, try and drink fluids albeit you’re not thirsty.

Water could be a sensible choice for many activities. If you exercise endlessly for ninety minutes or a lot of, you would possibly have the benefit of a sports drink that contains electrolytes and carbohydrates. however sports drinks area unit designed for people that do endurance activities for prolonged periods. They in all probability aren’t necessary for the typical person.

Caffeine is dehydrating. Travis suggests that you simply drink Associate in Nursing equal volume of water if you drink occasional or another caffeinated food.

The bottom line on supplying for exercise? If you drink many fluids and eat regular meals that embody carbohydrates, protein, and fat, you ought to have all the energy you would like for your exercise set up.