There are no other options of physical exercise for keep your body fit. Once upon a time walking was also confined within diabetes patients but now it is also available in youth culture. Now all want to do exercise. But this exercising has some common rules to follow. And one of the rules is food routine before and after exercise.
Don’t take any heavy food before exercise that may make your body weak. But doing exercise in a empty belly isn’t good also. So foods that make you strong and gives you power should be taken.
When to eat before exercise
Exercise should be done in empty belly. So select these kinds of foods that digest quickly. It normally takes 1 to 4 hours to digest foods. It varies from people to people. Those who are early riser take some foods after waking up, so that after ½ hours you can start exercise. And if it also doesn’t work, then take some liquid food before exercise. Liquid foods take little time to digest.
What to eat
Select such foods that may give you enough strength for exercising. Foods before exercise should be rich in carbohydrate and should be digested soon. Drinks, fruits, breads are such type of foods. Make your food routine stronger if you want to have exercise for a long time.
Food chart (before 1 hour or less than 1 hour)
Fruits or juice such as orange, tomatoes or fruit juice. Such as piece of watermelon, grapes or any sports drink.
Before 2 to 2 hours
Fruits, vegetable juice, bread, yogurt, sports drink.
Before 3 to 4 hours
Fruit juice, bread, tomato sauce, potatoes, energy bar, cornflakes with milk, toast with peanut butter, low fat cheese.
High fatty foods such as chips, chocolates, etc should not be taken before exercise. These don’t digest easily and may harm your exercise.
Foods after exercise
Routine for foods after exercise is also important. Because needed glucose and calories from your body decreases after exercise. So foods with high energy are needed after exercise.
At first, liquid that have decreased should be given in body. So drink as lot of water after exercise. It’s better to have water with glucose. Drink fruit juice after 15 minutes of exercise. Then take some foods that are rich in carbohydrate. You must need to take foods as you have lost strength. And try to take fruit juice, salad etc after taking exercise.
These foods will give you energy faster. But if you take heavy meal then these will take time to be useful.