Fuel Your Workout: Top Nutrients and Foods to Sustain Endurance, Strength, and Concentration

What type of nutrients/foods are recommended during exercise?

Less than an hour = don’t need anything More than an hour = ~ 30 g of carbs/hour Small amounts of carbs during high intensity lifting more than an hour

During exercise, it is important to eat foods that provide energy and nutrients that help in sustaining endurance, strength, and concentration. The following nutrients/foods are recommended during exercise:

1. Carbohydrates: Carbohydrates are the primary source of energy for the body during physical activity. It is recommended to consume complex carbohydrates such as whole grain bread, pasta, oatmeal, and quinoa before exercising to provide a steady supply of energy.

2. Protein: Protein is needed for muscle recovery and growth. Consuming protein-rich foods such as lean meats, fish, eggs, beans, and nuts after exercise can help in repairing damaged muscles.

3. Hydration: Water is essential to prevent dehydration during exercise. It is recommended to drink water before, during, and after exercise to replace fluids lost through sweating.

4. Healthy Fats: Consuming healthy fats such as avocados, nuts, and seeds can help in supplying energy and maintaining focus during exercise.

5. Electrolytes: Electrolytes such as sodium, potassium, and magnesium are lost through sweating during exercise. Consuming sports drinks or foods that contain electrolytes can help in maintaining electrolyte balance and preventing cramps.

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