Tuesday, June 05, 2018 by Ralph Flores
One of the most common misconceptions people have with working out is that it’s focused on the activities that you’ll be doing when you hit the gym. However, what most people don’t realize is that preparing for a workout starts with what they put in their bodies before and after one. In an article in Self.com, registered dietitian Jessica Jones sheds some light on food items that will help a person prepare for a grueling exercise and how to recover from it.
According to Jones, a person should always eat before heading to the gym as this allows them to make the most of their workout. People who skip meals before working out can end up feeling dizzy, lightheaded, and even lethargic. They are also more prone to injure themselves during exercise. It’s also important to keep yourself hydrated before, during, and after working out.
As for what time should a person eat, anywhere from 30 minutes to three hours before working out is ideal. This ensures that your body isn’t still digesting once you start working out, but it hasn’t used up all its energy reserves yet. If you’re working out early in the morning, Jones suggests eating a small snack 30 minutes to an hour before working out. However, if it’s later in the day, get at least a 150-calorie snack at least 30 minutes before working out. Full meals, on the other hand, need a good two to three hours to digest before working out.
“You need to eat after a workout,” Jones points out.
This is to ensure that the calories that you consumed during the workout are adequately replaced. Glycogen, for example, needs to be restored after intense aerobic activity, and eating proteins can help the muscles recover quickly, especially after weight training. In addition, food replenishes electrolytes – minerals that nerves need to function properly – that were lost while you were sweating.
Some people tend to skip meals after going to the gym, a move that Jones discourages. “When you don’t eat after a workout, you can end up fatigued and battling low blood sugar,” she writes. This also slows down the repair process of the body, making it that much harder to achieve your fitness goals.
Of course, these are only some of the basics that you need to cover before and after you hit the gym. This ensures that you get the best out of your workout. Not that you wouldn’t want to get the most out of your workout – studies have shown that regular exercise can make a person feel happier and reduce chronic disease. (Related: A workout a day keeps dementia away.)
Learn more workout and fitness tips at Slender.news.