Eating and exercise: 5 tips to maximize your workouts – Mayo Clinic

Eating and exercise: 5 tips to maximize your workouts

Knowing when and what to eat can make a difference in your workouts. Understand the connection between eating and exercise .By Mayo Clinic Staff
consume and exercise go pass in hand. When and what you eat can be crucial to how you feel when you exercise, whether it ‘s a casual exercise or train for a competition. Consider these eat and exert tips.

1. Eat a healthy breakfast


A healthy breakfast


A goodly breakfast might include cereal and fruit .
If you exercise in the good morning, get up early enough to finish breakfast at least one hour before your exercise. Be well fueled going into a exercise. Studies suggest that corrode or drink carbohydrates before practice can improve exercise performance and may allow you to work out for a longer time or at a higher intensity. If you do n’t eat, you might feel dull or lightheaded when you exercise .
If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something such as a sports drink. Focus on carbohydrates for maximum energy .
dependable breakfast options include :

  • Whole-grain cereals or bread
  • Low-fat milk
  • Juice
  • A banana
  • Yogurt

And remember, if you normally have coffee in the mornings, a cup before your exercise is credibly OK. besides know that anytime you try a food or drink for the foremost meter before a exercise, you risk an upset stomach .

2. Watch the portion size

Be careful not to overdo it when it comes to how much you eat before exercise. The general guidelines suggest :

  • Large meals. Eat these at least 3 to 4 hours before exercising.
  • Small meals or snacks. Eat these about 1 to 3 hours before exercising.

Eating excessively a lot before you exercise can leave you feeling sluggish. Eating excessively little might not give you the energy you need to keep touch strong throughout your exercise .

3. Snack well




A smoothie can be a well nosh .
Most people can eat humble snacks right earlier and during exercise. The winder is how you feel. Do what works best for you. Snacks eaten soon before exert credibly wo n’t give you added energy if your exercise lasts less than 60 minutes, but they may prevent distracting hunger pangs. If your exercise is longer than 60 minutes, you may benefit by including a carbohydrate-rich food or beverage during the exercise. estimable nosh options include :

  • An energy bar
  • A banana, an apple or other fresh fruit
  • Yogurt
  • A fruit smoothie
  • A whole-grain bagel or crackers
  • A low-fat granola bar
  • A peanut butter sandwich
  • Sports drink or diluted juice

A healthy bite is particularly significant if you plan a exercise several hours after a meal .

4. Eat after you exercise

Yogurt and fruit

Yogurt and fruit

Yogurt and fruit

yogurt and yield can be thoroughly options for food choices after you exercise .

Fuel your body for everyday performance

Click here for an infographic to learn more

To help your muscles recuperate and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if potential. Consider a nosh if your meal is more than two hours aside. good post-workout food choices include :

  • Yogurt and fruit
  • Peanut butter sandwich
  • Low-fat chocolate milk and pretzels
  • Post-workout recovery smoothie
  • Turkey on whole-grain bread with vegetables

5. Drink up


Drinking water


Drinking fluids such as water before, during and after your exercise can help prevent dehydration .
Do n’t forget to drink fluids. You need adequate fluids before, during and after practice to help prevent dehydration .
To stay well hydrated for exercise, the American College of Sports Medicine recommends that you :

  • Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the 2 to 3 hours before your workout.
  • Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
  • Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.

water is generally the best way to replace lost fluids. But if you ‘re exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body ‘s electrolyte balance and give you a sting more energy because they contain carbohydrates .

Let experience be your guide

Keep in mind that the length and intensity of your activity will determine how much and what you should eat and drink. For model, you ‘ll need more energy from food to run a marathon than to run or walk a few miles. And try not to include any newly products in your diet before a long-duration sports event. It ‘s best to have previous experience to see how your organization handles the food .
When it comes to eating and exercise, everyone is different. therefore wage attention to how you feel during your exercise and to your overall performance. Let your know guide you on which pre- and post-exercise eat habits work effective for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can adjust your diet for optimum performance .

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  1. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Medicine & Science in Sports & Exercise. 2016;48:543.
  2. Duyff RL. Eat smart for sports. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. New York, N.Y.: Houghton Mifflin Harcourt; 2017.
  3. Water and healthier drinks. Centers for Disease Control and Prevention. Accessed Aug. 3, 2021.
  4. Miller M, et al. Sports nutrition. In: DeLee, Drez, and Miller’s Orthopaedic Sports Medicine: Principles and Practice. 5th ed. Elsevier; 2020. Accessed July 29, 2021.

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