Food should not be sacrificed when doing exercises and other physical activities. Even if the intent is to take out the extra poundage or maintain the ideal weight, it is still important to pay attention to the food that you will eat before, during and after the exercise routines. According to experts, food and exercise go hand in hand, and the quality of the exercise and your strength during the workouts depend on the food that you eat. So if you are planning to take on an exercise routine, consider the following suggestions and tips from experts on the right approach to food and eating.
Start by eating a healthy breakfast
Whatever your activity for the day, it is best to eat breakfast before attempting to go out of the house. A healthy breakfast will serve as your source of energy that can sustain your exercise or physical activities for the next few hours. Don’t rely on the food that you ate last night. Even if you had a loaded dinner, the food and energy are often used up even before you leave the house. If the exercise program will happen an hour after breakfast, you can prepare a light breakfast, like fresh juice and toast, or fresh fruits like banana and apples.
Eat right, and serving size depends on the kind of activities
When it comes to food and fitness, it’s best to prepare the right serving of food depending on the nature of the activity. You need to eat light snacks if you plan to exercise just an hour after, or reserve the small meals if your exercise routine is expected two to three hours before. But if the exercise or recreational activity is scheduled four or five hours away, then experts recommend eating large meals before going out of the door. Eating too much before the scheduled activity will make you sluggish, but eating too little will not give you the energy that you need during the activity.
Snacks and food to eat during your activity
There are certain food and drinks that can prove helpful and satisfying during the actual exercise or recreational activity. For example, if you are planning a kayaking expedition for a few hours, you may want to bring energy snacks, fruits and a bottle of water. A bottle of water placed in your kayak can provide you the nourishment if you are in the middle of nowhere. Other high-energy and convenient snack items that you can bring in your recreational kayak are fresh fruits or bananas, whole-grain bagel of crackers, low-fat granola bars and peanut butter sandwiches. These are easy-to-prepare and satisfying food options that you can consider if you are outdoors exercising or participating in a physical activity.
Don’t forget to drink lots of water during and after your exercise. According to the America College of Sports Medicine, you should remain hydrated throughout the duration of the exercise. Experts suggest that you should drink 2-3 cups of water during the first two hours of exercise or workout, and get an additional cup of water for every 20 minutes of workout sessions. And after workout, you should drink 2 more cups for every pound lost during the workout session. Aside from water, sports-drink can also serve as an effective thirst quencher.