Before exercise is recommended intake of carbohydrates in order to don’t feel hungry during the exercise and to maintain the level of blood sugar, which is very important for achieving the ultimate effect. If exercise should take no longer than one hour, select source of carbohydrates with a low glycemic effect.

This includes foods like – apples, bananas, beans and yogurt. If you exercise less than an hour, choose carbohydrates with a high glycemic effect as -bread or pasta, but avoid foods containing sugar, because it can reduce blood sugar levels, which will become exhausted during the exercise and can lead to a fall in blood sugar.

Muscle Pain

Muscle Pain

Avoid large amounts of protein and high fat foods. Before exercise not eat products such as – eggs and bacon cheeseburger and fries because you can avoid problems with blood sugar, and this will affect the quality and effect of exercise.

Exercise intensity is that of which depends on how your body will submit energy materials you have selected. For example, intensive three-hour swimming requires digestion in the stomach before swimming, while if you eat toast, which contains a large percentage of sugar before running the longer path of lesser intensity may be important in order to achieve the best effect.

Without proper nutrition, hard exercise will not give any results.Compensation of fluids is the most important thing after exercise. Achieving balance and equalize the level of water which are lost after exercise can be achieved by drinking water throughout the workout by giving you drink around that 300ml of fluid every 15-20 minutes.

Hydration after exercise is equally important, and replenishing the liquids with nutrients, will be the best choice. This can be achieved by drinking fruit juices (high in vitamins, carbohydrates, minerals / electrolytes).

Sports drinks can serve also as fruits – grapes and apples. It is the best to feed your muscles with some carbohydrate fuels mixed with a little protein, 15 min. after exercise.

The lupine usually recommended its athletes to eat breakfast with approximately 300 calories. It may be almond butter or jelly sandwich, a cup of yogurt with half a cup of cereal mixed with dried fruit or cereal with banana and milk.Let’s say that you are at not convenient time for dinner before the hour for exercise, or you know you will not be able to get home after hours late.

However, calories are calories, no matter what time of day is entered, so if you have been working later in the evening and want to properly recover or simply hungry – eat. But if you are trying to lose weight, calories should not exceed calories, so enter as many calories before or after exercise as much as you burned during exercise.

Try to Always Have at Least a Few of These Foods

Eggs – Proteins and carbohydrates are the key to a good meal after training. A one egg has 6.3 grams of protein and is one of the best natural sources of vitamin D.

Quinoa – For daily intake of carbohydrates, brown rice is OK, but not nearly as full of vitamins as quinoa. Additionally, quinoa is high in protein and fiber almost double the brown rice.

Orange juice – already well aware that cup filled pressed orange contains large amounts of vitamin C, but besides him there are large amounts of potassium, which is usually the main ingredient in sports drinks. Orange juice can easily replace all protein shakes.

Kefir – fermented milk in recent years has reached immense popularity contains 11-14 grams of protein in just one cup. Milk proteins are great for muscle mass and accelerate weight loss.

Bananas – good source of carbohydrates that you needed after exercise. Only one banana will help you reach the required amount of glycogen, which helps replenish muscles. Also contain large amounts of potassium.

Blueberries – Blueberries may not be full of protein, but ideal antioxidant that improves overall muscle performance after a hard workout.

Dried fruits and nuts – Just half a cup of this mix contains 34 grams of protein. Useful for muscle recovery and only one cup a day meets the daily needs for protein and carbohydrates.

Pineapple – contains a large amount of bromelain, an enzyme that quickly heal bruises and all external pain. It is also rich in vitamin C, a key ingredient for the recovery of the tissue.

Kiwi – Kiwi is full of natural vitamin C, concentrated in only a few morsels down. Excellent antioxidant that helps fight with sore muscles.

Caffeine and Workout

Caffeine and exercise combine to help the body to fight skin cancer. According to a study just this combination reduced the number of skin tumors in mice in which spurred the growth of cancer by 62%. The tumors also decreased by 85% in those animals who have already developed the disease.

The leader of the study Dr Yao-Ping Lu of the Rutgers Ernest from school in New Jersey said: “We found that this combination could reduce creation of skin cancer caused by sun in mice. I believe that this finding is applicable to humans, and we expect the application of this combined with medication can bring benefits. ”

Intake of low dose caffeine can increase our physical strength and relieves pain in muscles after a workout. One study showed that people who drank two cups of coffee before training can persist longer in the exercise.

Caffeine has the ability to block muscle pain half an hour, so go and have an espresso before exercise. The experts recommended intake of 2.3 milligrams of caffeine per kilogram of your weight, one hour before exercise. If you follow this instruction you will never hydrate.