Healthy diet before and after exercise

Healthy diet before and after exercise

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• Before exercising:

Do not eat immediately before exercise to prevent intestinal upset and give a chance to the muscles to do their job. If you must eat before 1:00 to 3:00 of exercise.

Examples of foods that can be eaten:
A cup of fruit yogurt.
A cup of oatmeal with skim milk and fruit.
As appetizers, nuts and raisins.

These foods contain a moderate proportion of protein to build muscle, but also carbohydrates as a fuel source for the muscles.

• After exercise:

 You need to eat foods that contain carbohydrates and protein 3: 1 (three servings of carbohydrates to protein serving) within 15-20 minutes immediately after exercise and not to wait two hours after the sport, as it is often because they help rebuild muscles.

Examples of foods that can be eaten:

Low-fat milk cup with fruit.
Cup of milk with a teaspoon of cocoa and sugar.
OJ serednicka wheat sliced Turkey and vegetables.
Cup of milk with fruit.
Preferably eat liquid food, they help provide the body with fluids quickly.
Can eat the main meal as usual after 3-4 hours of exercise.