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First things first, time your meal before your workout. The ideal time to eat is between 30 minutes to three hours before your workout. That way you’re not still digesting when you hit the gym floor, but also ensures that you haven’t used up all those helpful calories yet.
It’s best to get your body hydrated before you even think about heading to the gym. A good place to start is by drinking about 2 cups of water around two to three hours before exercise and 1 cup of water about 10 to 20 minutes before working out.The goal here is to minimise dehydration—which can cause low energy and muscle cramps or spasms—without drinking too much water
Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yoghurt, whole grain pasta, brown rice, fruits, and vegetables, fuel the body. The key is to consume easily digested carbohydrates, so you don’t feel sluggish.
Replenishing the fluids you lost while sweating as soon as you can is even more important than eating right away. Getting enough water after exercise is crucial, but also do not over drink. Do what feels right for your body.
If you just worked out really hard, your body has just used up the energy it needs to function at maximum capacity. If you aren’t able to eat a full meal right away have a snack after your training, then a full meal a few hours later. Your post-workout meal should be high in complex carbohydrates that break down slowly and are loaded with healthy protein. Quinoa, brown rice, nuts, tofu, and beans are good carb options.
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