ESPEating and exercise go together. It's important to think about what you eat before and after you exercise. Here are some tips you can easily add to your routine:
• Hydrate with water. If you want to add more flavor, try adding lemon, lime or cucumber slices to your water. Blend your water with 100% fruit juice, such as orange juice, which provides hydration and carbohydrates.
• Eat healthy carbohydrates, such as whole-grain cereals (with low-fat or fat-free milk), whole-wheat toast, low-fat or fat-free yogurt, whole-grain pasta, brown rice and fruits and vegetables.
• Avoid saturated fats and proteins, even healthy ones. Your stomach digests these types of fuels slower. This takes away oxygen and energy-delivering blood from your muscles to aid digestion.
• If you only have 5-10 minutes before exercise, eat a piece of fresh fruit, such as an apple or banana. The key is to eat easily digested carbohydrates before your workout, so you don’t feel sluggish.
After your workout, refuel with:
• Fluids. Drink water, of course. If you want to add more flavor, try adding lemon, lime or cucumber slices to your water.
• Electrolytes. Replenish electrolytes through food sources such as fruits, leafy green vegetables, fatty fish, low-fat dairy products, nuts and seeds.
• Carbohydrates. You burn a lot of carbohydrates — the main fuel for your muscles — when you exercise. In the 30-60 minutes after your workout, your muscles can store carbohydrates and protein as energy and help in recovery. Eat healthier sources of carbohydrates such as whole-grain pasta, whole-grain bread, or brown rice.
• Protein. Eat foods that are healthy sources of protein such, as skinless chicken breast, salmon, trout, lean or low-fat ground beef or pork.
• Healthy fats. Consume foods that are high in unsaturated fats including avocado, fatty fish, such as tuna, salmon or sardines, or nuts.
