What type of nutrients/foods are recommended before exercise?
About to 2-4 hours before Lots of carbs (~ your body weight )Minimal fat (<15 g)Minimal protein (5-15 g)Snack idea = bagel with jelly, cup of milk
It is important to consume the right types of nutrients before exercising to maximize energy levels and prevent fatigue and injury. Here are some recommended nutrients/foods to consume before exercise:
1. Carbohydrates: Carbohydrates are the primary fuel source for the body during exercise. Consuming complex carbohydrates such as whole grain bread, oatmeal, and pasta allows for a sustained release of energy during physical activity.
2. Proteins: Proteins are important for muscle recovery and growth after exercise. Consuming lean proteins such as chicken, fish, and tofu before exercise can aid in muscle repair while working out.
3. Fats: While fats are not the primary source of energy during exercise, consuming healthy fats such as nuts, avocado, and olive oil can provide sustained energy during prolonged exercise.
4. Hydration: Staying hydrated before, during, and after exercise is crucial for maintaining energy levels and preventing dehydration. Drinking water or electrolyte-rich beverages such as coconut water can help maintain hydration levels.
Overall, it is best to consume a balanced meal or snack containing a mix of complex carbohydrates, proteins, and healthy fats in the hour or two leading up to exercise. This will provide the body with the necessary nutrients to maximize energy levels and improve physical performance.
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