Pre , during and post exercise nutrition
Your body is your vehicle, so you have to keep your engine running when you work out. That means fueling up your body by eating the right foods and drinking the right fluids, in the right amounts at the right times. Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time.
Pre -training fueling
- Hydrating with water.
- Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.
- Avoiding saturated fats and even a lot of healthy protein — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles.
If you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple or banana.
The key is to consume easily digested carbohydrates, so you don’t feel sluggish
Hydration is the main element of nutrition during training , especially during recreational where you usually want to reach the second preferred source of energy post consumption of carbohydrates thus fat. However any exercise exceeding an hour you many need some supplementation to restore lost salts and reenergizing This is mainly common when training becomes a lifestyle rather than during initial phases.
Recovery is one of the key principles of training, one of the most noticeable loss during training is water hence our clients need to hydrate, moreover due to the lost carbohydrates energy to recover is needed so a bit of some carbohydrates are need. Protein is the key nutrient for recovery since a lot of tear and breaking of muscles is included hence a protein rich diet is recommended.
Note : Every recreational clients is different hence detailed individual based analysis is needed.