These days, obesity is spreading rampant because of unhealthy eating and lack of physical activities. People are doing so because the advent of tech made the majority of them follow a sedentary lifestyle. With obesity, lots of life-threatening and fatal ailments like diabetes, hypertension, some types of cancers, and cardio-related problems take birth. Therefore, to live a healthy wealthy life, you need to fight obesity with the help of mindful eating and regular workout. Just keep in mind that it’s never too late to start your workout routine. You can start with light exercises and gradually go towards tough routines. Moreover, if you don’t like doing traditional workouts, you can opt for non-traditional ones like martial arts, swimming, and dancing. Workouts not only enhance you physically but improve your mental health too; it helps you overcome stress, anxiety, and depression. Besides improving your health, workouts tones your body; you will gain muscle mass especially if you are using vitamins and supplements to boost your workout. In this article, we will guide you about how you can increase the efficiency of your workout with healthy eating.
Eating right is very crucial for your workout performance because good food charges your workout. Pregame nutrients are very important to maximize your performance and achieve the limit. It’s better to fuel your body for about two hours before you exercise. Your pre-workout diet should include healthy carbohydrates(easily digested) such as whole-grain cereals, fat-free yogurt, rice, whole-wheat toast, whole grain pasta, bread, brown rice, fruits, and vegetables, lean protein, heart-healthy fats, and fluids. Hydrating your body with water is good, it keeps your body cool, but drinking fresh juices is recommended. Although you require proteins to take nutrients and oxygen to your muscles, yet a lot of healthy proteins should be avoided. Additionally, you should not intake saturated fats and high fiber foods because they take too much time in the digestion process. If you are short on time, you can energize yourself with a piece of fruit such as a banana or an apple.
During-exercise nutrition intake
Irrespective of being a professional athlete who undergoes intense training of several hours or a person who follows a moderate level workout, you must keep your body hydrated with small but frequent water sips. Water plays the role of a cooling agent in our body. For workouts that last less than an hour, you don’t need to eat during the exercise. However, for longer, intense, and vigorous workouts, you should go for some nutrition. Experts recommend eating about 100 calories of healthy carbohydrates, such as fat-free yogurt, raisins, or bananas every half an hour. When you are exercising in your comfortable outfits like Born Tough sweatshirts and Born Tough Pants, your goals for eating must be similar to pre-workout goals like staying hydrated, trying to refuel your body, boost performance, preserve muscle, and improve recovery.
Post-exercise Nutrition: What to Eat After a Workout
Protein is needed in your post-workout fuel because it has the tendency to repair and grow your muscles. Moreover, in taking protein helps in preventing protein breakdown and stimulates synthesis, leading to increased or maintained muscle tissue. Nutrients prior to exercise are more dependent upon the type of exercise you are doing and how long will you do that workout. You can eat a hard-boiled egg, a glass of chocolate milk or whey protein shake for the protein you require. There are many sports drinks, bars to choose from for the required carbohydrates. A sports drink is considered good if it has 14-15 grams of carbs in 8 ounces along with some milligrams of sodium and potassium. However, if you are on a mission of losing some weight, try water instead of these drinks. This post-workout diet helps in recovery, rehydrate, refuel, build muscle, and improve future performance.
After observing the continuous hike in the obesity rate, doing a regular workout, and eating healthy is the need of the hour. Working out without a proper diet will not give you satisfactory results. It is highly recommended to eat healthy food, containing carbohydrates, healthy proteins, and heart-healthy fats and fluids, before and after your workout. If your workout is intense and longer than one hour, you should also go for some nutrients during the workout too.