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Proper Foods to Take before and after Exercise Whether you’re just starting to exercise or you’re an athlete in training, it is important to eat right so you are energized during your workout, which just proves to show that food and fitness work hand in hand to make a healthy you. It is very important that you eat first before a workout, because if you regularly work out with an empty stomach, this can result into a muscle mass loss since your body does not have enough energy, as a result of an empty stomach, so your body goes into a survival mode drawing protein from the muscle instead of from your kidneys and liver, and this slows down your metabolism and will instead make it harder for your to lose weight. The following food requirements are prescribed before you start with your fitness workout: quality carbohydrates, like breads, cereals, pasta, rice, fruits, and vegetables for quick energy; lean protein foods for your muscles and for your blood cells, that bring the much-needed nutrients and oxygen to your muscles; heart-healthy fats; and fluids to stay hydrated. An example of pregame, food prescription should be composed of varying degrees of familiar foods that are low fat, moderate in carbs and protein, low fiber, and fluids.
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In order to keep your body always hydrated, drink water with meals and about 2 cups of water two hours before exercise. If your form of exercise exceeds more than an hour and the surrounding conditions are hot and humid, sports drinks may help you hydrated, as well as water, since they contain carbohydrates and sodium. By being scrupulous about the right sports drink, a good one should contain the following contents in a volume of 8 ounces: 14-15 grams of carbohydrates, 110 milligrams of sodium and 30 milligrams of potassium.
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After an exercise, it is a good idea to eat protein to help your muscles recover and grow, but the protein intake you need is only 10 to 20 grams. You may source out your protein from any of the following: a hard-boiled egg, a glass of chocolate milk, or a whey protein shake, your muscles will not care where your protein comes from, because what is important is the amount of protein that is appropriately needed by your body, which is 10 to 20 grams. After a tiring, rigid exercise drill, wait 30 minutes after before drinking a whey protein milk which helps sustain the amino acids needed by your muscles after losing some of them during the workout. Energy bars, containing 5 grams of protein with some carbohydrate and very little fat, are good alternatives, if you don’t like drinking milk, but watch out for high-calorie bars as they will not be helpful in your intention to lose or maintain your weight.