The vehicle that you should always fuel is your body. You have to keep it running especially during workout. Hence, one must know what type of food to eat as well as the right amount at the right times. According to the American College of Sports Medicines, “Sufficient food an fluid must be consumed before, during, and after exercise in order to maintain blood glucose concentration during exercise, maximize exercise performance, and recover easily. Workout foods are very crucial to athletes. They must stay hydrated because their physical activity is extreme to those who are just doing regular workout. Thus, they are losing too much fluid from their bodies.
Prior to working out, you should have enough energy to maximize your performance. You must drink plenty of water to stay hydrated and at the same time eat the right kinds of foods.
The recommended time to fuel up is two hours before work out. Basically you must:
-Stay hydrated with water
-Eat healthy foods that are rich in carbohydrates sch as whole wheat bread or whole grain cereals (with low fat or soy based milk), low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits such as banana and apple.
-It is also important to avoid saturated fats because they digest in your stomach slowly and will take away your energy.
However if you do not have enough time to eat huge chunk of these foods, then you must at least eat a banana 15 minutes before the workout.
If you are working out either at your homes or at the gym, must stay hydrated during workout through frequent sips of water especially if you are doing circuits and other extreme exercises.
There is no need to eat during a 1-2 hours of workout. However, for longer and high intensity workout, it is recommended to eat 50-100 calories every half hour of carbohydrates such as banana and raisins.
After workout, you should drink water, of course. And since you burn a lot of carbohydrates, you must refuel your body with foods rich in carbs to help you recover. Protein rich foods will also help.
These are just some tips when it comes to fueling your body before, during, and after workout. If you are not that fan of workout but you want to lose weight, visit https://www.rectorycafe.com/obesity/purefit-keto-diet/.