5 Tips to Maximize Your Workouts

Knowing when and what to eat might help you perform better throughout your workouts. Recognize the link between food and exercise.

Eating and exercise are inextricably linked. While and what you eat can have an impact on how you feel when you exercise, whether it's for fun or to prepare for a competition. Take a look at these food and workout suggestions.

1. Eat a nutritious breakfast

If you work out in the morning, wake up early enough to eat your meal at least one hour before your workout. Before starting a workout, make sure you're well nourished. According to research, eating or drinking carbs before exercise can boost workout performance and allow you to work out for a longer period of time or at a greater intensity. While you don't eat, you may feel lethargic or dizzy when you exercise.

If you want to workout within an hour of eating, consume a light breakfast or a sports drink. Carbohydrates should be prioritized for optimum energy.

Breakfast alternatives that are good include:

• Whole-grain cereals or bread
• Low-fat milk
• Juice
• A banana
• Yogurt
• A pancake

Also, if you regularly drink coffee in the morning, a cup before your workout is definitely OK. Also, keep in mind that whenever you try a new meal or drink before a workout, you run the chance of getting an upset stomach.

2. Keep an eye on the site

When it comes to how much you eat before exercising, be careful not to overdo it. According to the general guidelines:

• Large meals. Eat at least three to four hours before exercising.
• Small meals or snack. Eat these about one to three hours before exercising.

Eating too much before doing out might make you feel lethargic. Eating too little may not provide you with the energy you require to feel powerful throughout your workout.

3. Snack well 

Most people are able to take little snacks before and during activity. The most important factor is how you feel. Make the decision that is most convenient for you. Snacks taken just before exercise are unlikely to provide additional energy if your workout lasts less than 60 minutes, but they may help prevent distracting hunger sensations. If your training lasts more than 60 minutes, you may benefit from consuming a carbohydrate-rich snack or beverage during the activity. Good snack options include:

• An energy bar
• A banana, an apple or other fresh fruit
• Yogurt
• A fruit smoothie
• A whole-grain bagel or crackers
• A low-fat granola b
• A peanut butter sandwich
• Sports drink or diluted juice

A nutritious snack is especially crucial if you want to exercise many hours after eating.

4. Eat after you exercise

If feasible, consume a meal containing both carbs and protein within two hours after your workout session to assist your muscles recover and replenish their glycogen levels. Following are some suggestions for post-workout foods:

• Yogurt and fruit
• Peanut butter sandwich
• Low-fat chocolate milk and pretzels
• Post-workout recovery smoothie
• Turkey on whole-grain bread with vegetables

5. Drink up

Don't forget to stay hydrated. To avoid dehydration, drink plenty of fluids before, during, and after exercise.

The American College of Sports Medicine suggests that you keep hydrated when exercising by:

• Drink around 2 to 3 cups (473 to 710 mL) of water two to three hours before your workout.
• During your workout, drink roughly 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes. Adjust the amounts according to your body size and the weather.
• For every pound (0.5 kilogram) of weight lost during the activity, drink around 2 to 3 cups (473 to 710 milliliters) of water afterward.

In general, replacing lost fluids with water is the best option. However, if you are exercising for more than 60 minutes, you should consume a sports drink. Because they include carbs, sports drinks can assist maintain your body's electrolyte balance while also providing you with a boost of energy.

Let experience be your guide

Remember that the duration and intensity of your exercise will dictate how frequently and what you should eat and drink. For example, running a marathon requires more energy from eating than walking a few kilometers. Also, avoid introducing new foods into your diet before a long-duration sporting event. It is preferable to have prior experience to see how your system reacts to meals.

Everyone is different when it comes to eating and exercising. Take note of how you feel during your workout as well as your overall performance. Allow your expertise to help you in determining which pre- and post-exercise eating habits are ideal for you. Keep a record to track how your body reacts to meals and snacks so you can change your diet for peak performance.