What Is The Best meal before exercise

What Is The Best meal before exercise

Exercise

Regular exercise keeps your body healthy, reduces the risk of chronic diseases, and it is necessary to choose the right exercise, but most people benefit when mixing different types, such as endurance exercises or aerobic exercises that increase the rate of heartbeat and breathing and maintain the health of the heart and lungs Such as speeding, swimming and cycling, as well as resistance exercises that increase muscle strength, such as weight lifting, flexibility exercises that help stretch muscles and maintain body agility, Kalioga . 



Best meal before exercise

Good nutrition before exercise helps to provide the body with strength and energy to perform better, reduce muscle damage , and each nutrient has a specific role in the meal needed by the body before exercise, and the amount of these nutrients vary depending on the person or type of exercise performed, The following describes these nutrients and their importance: 

Carbohydrates: Muscle uses the glucose coming from carbohydrates to obtain energy. The body stores it in the form of glycogen in the muscles and liver. The stores of glycogen are the main source of energy during short and high intensity exercises, so eating carbohydrates increases the ability to use glycogen during short and high intensity exercises, While the degree of use of carbohydrates during long exercises depends on several factors, including the intensity and type of training. It is worth mentioning that the stores of glycogen in the muscles is limited, and when these stores run out weakens the performance and strength of the person.
Proteins: Taking protein before exercise helps increase muscle protein synthesis, improves muscle strength and performance, and helps heal it.

Fat: Fat is the energy source for long, low-to-medium-intensity exercise.
Water and fluids: Increased body fluid helps improve athletic performance. It is recommended to consume water and sodium- containing beverages before exercise to maintain fluid balance and prevent excessive loss. The American College of Sports Sports Medicine) Drink 0.5-0.6 liters of water at least four hours before exercise and 0.23-0.35 liters of water 10-15 minutes before exercise.


The time of the meal before exercise

It is recommended to eat an integrated meal containing carbohydrates , protein and fat two or three hours of exercise, and in some cases can not get a full meal two hours before the exercise, in this case can eat less meal ; as it is whenever the meal was the closest to the time of the exercise must be smaller and simpler, if the meal was before 45-60 minutes before exercise, it is advisable to choose foods containing carbohydrates and some protein in small quantities; so as to prevent stomach pain during the practice of sport . 



Examples of balanced meals before exercise

A combination of carbohydrates and protein should be taken before exercise. Fat can also be useful, but it should be consumed before exercising for at least two hours. The person does not need to eat many meals before exercising at different times. It is recommended to eat one meal. Try different dates and different dietary combinations. Here are some examples of balanced meals before exercise: 

Meal before exercise 2-3 hours or more:

Whole grain bread with a small amount of protein source , and salad.
Egg omelets, whole grain bread with a little avocado, and a glass of fruit.
Brown rice, a source of low-fat protein, and grilled vegetables.
Meal before exercise two hours:
Flavored protein made from milk, protein powder , bananas, and berries.
Milk with cereals made of whole grains.
A cup of oatmeal with banana and almond slices .
Whole grain bread with natural almond butter, and any kind of jam.
Meal before exercise hour or less:
Greek yogurt with fruit.
Protein sheets containing healthy ingredients.
A piece of fruit, such as bananas , oranges, apples.


Best meal after exercise

It is usually the focus of a meal before exercise more than a meal after exercise, but the consumption of the right nutrients after exercise is also important; as after exercise meal helps to rebuild muscle proteins and stores of glycogen, and stimulate the growth of new muscles, The exercise on the amount of carbohydrates equivalent to three times the amount of protein, to rebuild the stock of glycogen, it is worth noting that it is recommended to reduce fat intake after exercise, and advised to eat the meal as soon as possible, within 45 minutes after exercise, Of water and fluids containing electrolytes ( in English: Electrolyte) to compensate for what was lost during the exercise, it has been found to delay eating after two hours of exercise can reduce production Algalaykojin by 50%. 



Benefits of exercise

All people benefit from regular exercise regardless of age, sex, physical ability, and the following points show the benefits of regular exercise: 

Prevention of overweight, helping to lose excess weight by burning calories.
Improve HDL levels, reduce unhealthy triglycerides, reduce the risk of stroke, type 2 diabetes, depression , arthritis, and several types of cancer.
Improve mood by stimulating chemicals in the brain responsible for feeling happy and relaxed.
Helps sleep more quickly and increase the depth of sleep, but it is worth noting the importance of avoiding exercise during very soon to sleep