Medical researchers are well aware that the outcomes of your physical fitness and health are influenced by what you consume, prior to, while performing and after you complete performing the physical exercises. Medical professionals are of the view that consuming the standard carbohydrates is vital prior to exercise sessions and the proteins that are rich in protein and limited in less healthy nutrients, like saturated fat and dietary cholesterol.
Diet prior to workout
Nutritionists suggest consuming a minimal amount of carbs. They advocate having one to four grams of carbohydrates for every 2.2 pounds of body weight if an individual is preparing to work out for more than one hour. In a simple manner, an average banana contains about twenty-seven grams of carbohydrates.
For Americans, the dietary standards suggest that if you consume two-thousand calories per day, make sure you intake 225 to 325 grams of carbs. Medical professionals also suggest consuming one or four hours prior to exercising. A study conducted in Australia indicates that carbohydrates intake can enhance tenacity or tolerance workout ability. The experimenters performed evaluated fifty kinds of research in a random manner on the intake of carbohydrate and tolerance workout. When the outcomes of the researches were observed, it was found that in adults’ carbohydrate intake can improve the tolerance ability while working out.
It was found that by consuming the foods that contain a high percentage of carbohydrates, less percentage of fat and an average percentage of protein, one can make sure that they have adequate muscle glycogen as ammunition for working-out. Examples of these foods are, yogurt, pasta, fig bars, low-fat granola bars, and peanut butter and jelly sandwich. They also advise you to consume an adequate volume of fluids. Usually, five to ten milliliters of water for every kilogram of your body weight two to four hours prior to a workout is recommended.
There is ambiguity among medical professionals about people choosing to exercise early in the morning. However, some medical professionals believe that it should be left to the individual’s choice, whether or not to have breakfast prior to or after you come back from the gym. There are few people who exercise prior to having breakfast every day, they will have a cup of coffee or even a slice of bread and hit the gym. However, they will another breakfast after the workout which will be huge.
Nutritionists hold the view that people should make it a routine to work out and a clear stomach. The reason for this is because when a person doesn’t consume anything for long hours, which means that he is fasting. Usually, the body will utilize glucose for ammunition and starts to disintegrate muscle glycogen to provide the glucose that is required for your body for working out. The muscle glycogen will be drained in a faster manner when a person doesn’t consume anything for long hours. For obtaining the energy that it requires, your body will be starting to break down the fats. This process is called ketosis or increasing the keto acid levels, which can be dangerous to the kidney in the long run and can lead to tiredness.
By working out without consuming anything for long hours, can burn fat, however, this will help the body in the long haul. Also, if you feel tired that means that you are not able to workout at your prime ability, in that case, you may not be able to endure the exercises and perform them in an efficient manner. Nutritionists advocate intaking of milk, cereal, and eggs, bread with peanut butter or yogurt and fruit to provide ammunition to your body for morning exercise.
Recommended Foods While Working Out
Sometimes, all you need is water. If you are planning to workout in the gym for 45 minutes or less, drinking sufficient water may be all you need to keep you going.
For endurance exercises such as walking, jogging, and swimming, we would advise you to aim for 30 to 60 grams of carbohydrates per hour, Cohen said. Consuming the foods that are related to carbohydrates during a workout will contribute to muscle glycogen, which in turn helps you to perform your exercises better and will give you enough strength to lift the weights. For example, a fresh apricot has about 20 grams of total carbohydrates.
A person who is hitting the gym regularly can take food depends on his comfort and on the sport, he is going to play. The following are the recommended foods and beverages that can be helpful in the middle of your workout. These include
- High-carbohydrate foods such as Milk, Beans, and Starchy Vegetables
- Juices
- Granola bars
- Sports drinks
We would advise you to go for liquids rather than solid foods as there are chances of these foods can create discomfort in your stomach while doing your exercises. So, prefer liquids to food.
What Should you eat after a Workout?
After an intense workout, eat foods that are high in protein like meat, poultry, fish, eggs, and tofu says Cohen.
If the duration of your workout is about one to two hours, then consuming 100 grams of protein is necessary for your body. After a light workout, consume food with the combination of high-quality protein and carbohydrates, and also, we would advise you to drink enough fluids in order to stay hydrated after a long workout.
What you should do in order to reduce your muscle pain after you exercise? It has been observed in a study that consuming watermelon and cherry juice will be helpful to reduce the muscle soreness after you exercise.
Conclusion
Based on research, it has been observed that 54 healthy runners ran an average of 26.3 kilometers, or 16.3 miles, over a 24 hour period and this study was published in the Journal of the International Society of Sports Nutrition in the year 2010.
All in all, following a diet which includes Fluids, carbohydrates, and protein is all you need to do in order to get the desired results and the shape you want.
Sirisha B 
Raju Ch