Fueling up for a workout: Foods and drinks to avoid

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Fueling up for each workout is important whether you're just starting out or you're already a professional athlete. Proper nutrition for exercise and the right way will help provide the body with more energy and excitement.

1. The relationship between exercise and eating

Sports nutritionist has shared his advice on what to eat before exercise or what to eat after exercise for energy and endurance. Accordingly, you need quality carbs, lean protein, heart-healthy fats, and fluids. Your muscles use carbohydrate foods such as breads, cereals, pasta, rice, fruits and vegetables for quick energy. You need protein for your muscles and for your blood cells. These cells carry nutrients and oxygen to the body's muscles.
Moreover, you also need to provide your body with fluids, otherwise it will become harder for your body to function. At the same time, you will also make an ideal meal before exercise. However, there is no model meal to apply to all subjects, especially those with high weight. Instead, focus on the following 5 things to have a reasonable meal after training:
Low fat; Moderate carbs and protein content; Low fiber; Including liquid; Made from familiar foods that you tolerate well. A grilled chicken sandwich or a slice of cheese pizza might fit the side meal description, but avoid fried foods including fries, greasy burgers, and soft drinks. In addition, you should not apply a vegetarian diet for training days.

2. Drinking water for exercisers

It is important to drink plenty of fluids during exercise because water acts as your body's cooling system. You should not let your body fall into a state of dehydration. The best way to stay hydrated before, during, and after exercise is to drink plenty of water with meals and drink about 2 cups of water 2 hours before exercise.
In case you are exercising for more than 60 minutes in hot and humid conditions, sports drinks can be helpful for you with this condition. They give you the carbs and sodium, as well as the fluids you need. Sports drinks are also considered a good choice if you play team sports such as soccer, basketball, especially practicing in environments with high temperature and humidity. If you sweat a lot, then a sports drink may be better than regular water.

3. Some problems in providing energy for people practicing sports

Exercising on an empty stomach, especially in the morning may or may not be harmful. However, this will depend on the type of exercise. For example, brisk walking or light jogging exercises done on an empty stomach are possible; And you should drink a glass of water before going out to practice. For a more intense workout, eat some easy-to-digest carbs such as: A packet of instant flour, a slice of toast, half a plain bagel, a banana, or a fruit cocktail Rinse with a glass of water... to help fuel you throughout your workout.
Your muscles can be supplied with protein from a hard-boiled egg, a glass of chocolate milk or a whey milkshake.... You should not add too much, because it is not necessarily good for the muscles. your corn. In addition to providing nutrition for exercise, the choice of drinks for this case is also quite important to help you have good health.
A good sports drink has 14-15 grams of carbohydrates in 236ml. At the same time, the beverage of choice for training should also have about 110 milligrams of sodium and 30 milligrams of potassium in the same volume. If you're working out to lose weight, opt for water or a "lighter" sports drink with fewer carbs and calories. Criteria to select water to suit each subject and specific case is to apply the search for energy drinks that have about 5 grams of protein, with some carbohydrates and very little fat. You should also remember that energy means calories, so watch out for high-calorie drinks. These waters are very helpful for athletes on the go, so if you can't eat before a tennis match, an energy drink can help.
Alternatively, you can choose to use a protein powder made from whey protein or milk protein. You should use them within 30 minutes of exercising to provide the necessary amino acids to the muscles.
Gel is great if you are an endurance athlete. If not, you don't need to use them when doing your workout. Gels are concentrated forms of carbs. They can help long-distance cyclists and runners get a quick boost of fuel during their workouts. Since they are very concentrated, you should wash them off with water to avoid stomach upset.
Is carb loading a useful strategy for long distance athletes? Carb loading is considered a carbohydrate reserve before a sporting event. You don't need it if you eat enough carbs during your workout. You should only consider carb loading if you are exercising very hard, continuously for 90 minutes or more and should work with a sports nutritionist on issues related to training nutrition.

4. Top picks for healthy snacks and meals to promote physical activity

Whole grains, berries and skim or low-fat milk; Oatmeal made with skim milk, sprinkled with ground flaxseed 1/2 whole-grain bagel with peanut butter and sliced ​​banana; Smoothies made with low-fat yogurt, fresh fruit and orange juice; Hard-boiled egg with whole-wheat toast with 1/2 grapefruit; Salad with slices of citrus, thinly sliced ​​almonds and vegetables, drizzled with olive oil; Yogurt parfait with low-fat granola; Sliced ​​apple or celery with peanut butter and raisins; A meal replacement bar (Check the label to make sure it has about 220 calories or less.); Brown rice and steamed vegetables with a sprinkle of cheese.

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Reference source: webmd.com