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Exercise right by eating right

By Crystal Quintana and Elaine Peabody

Do you ever feel like you’re completely drained only five minutes into your workout? Or do you find that it takes your body hours to recover after exercising? It might not be the exercise itself that is draining you. It could be that you’ re not eating right.

What you eat before you work out is an important consideration. Eating too much or too little right before you exercise can significantly affect the quality of your workout. Even if you eat at the right time, what you eat determines how much energy you have to exercise. Without proper nutrition you are cheating yourself out of a satisfying workout, and probably making your workout more difficult to complete. By following these guidelines you can help ensure that your body is getting the fuel it needs to carry you through your exercise routine.

Timing is everything when it comes to eating before a workout. Eating too much can make you feel sluggish and even cause cramping and diarrhea. The muscles in your digestive track are being forced to compete with each other for energy and resources. On the other hand, eating too little before working out can be detrimental as well. You may feel faint, weak or tired. So, make sure you time your meals right.

What you eat is as important as when you eat, and carbohydrates are your body’s best source for fuel. When selecting carbohydrates make sure you choose items that are also low in fat. Cereals, whole grains, fruits and vegetables are good choices for carbohydrates and are also great sources of vitamins, minerals, fiber, and antioxidants.

Protein is important in your diet, but unlike carbohydrates, protein does not provide your body with significant energy while you exercise. However, protein is essential in muscle repair and growth. It is not necessary to eat protein before your workout, but it is a good idea to eat some afterward.

Protein is readily found in meats, dairy products and nuts and even small amounts of protein can help you recover from strenuous exercise.

One of the most important things to consider in your diet before you exercise is water. If you are properly hydrated, your body can adequately sustain physical activity. On the other hand, not getting enough to drink when you are exercising can be extremely dangerous.

Your body produces heat, and then you sweat. When you sweat you lose electrolytes such as potassium, calcium, and sodium. If you don’t replenish the electrolytes in your body, you can become dehydrated. This is why it essential to drink at least one glass of water before and after your workout. You should also take a drink every 10 to 15 minutes while you are working out.

Some people would rather drink sports drinks than water when they are exercising, but unless you are exercising for more than sixty minutes, sports drinks are not necessary. Water is generally the best way to replace fluids, but for extended periods of exercise, sports drinks can help your body maintain its natural balance of electrolytes.

These are just some guidelines to get you started and help you pay attention to the foods you eat and how they may affect you workouts. Everyone is different and you may notice that your nutritional needs vary somewhat from these guidelines. Just keep in mind that what you eat and when you eat it can help or hinder you exercise efforts. If you are feeling too tired to work out or if you have a difficult time recovering from exercise, try re-thinking your food choices. It just might be the key to your best workout yet!

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