Nutrition while exercise It is very likely that you have seen tennis players eating bananas during a match, cyclists in the Tour de France sipping sports drinks or footballers eating oranges at halftime.
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This is on the grounds that what one eats previously, during, and after exercise can impact execution. An all around arranged diet will uphold your preparation program and assist you with recuperating quicker, diminishing your gamble of injury. Eating is likewise important to keep up with great wellbeing and diminish your gamble of disease or overtraining.
This article explains how many calories you need per day and what makes you safe on eating during, before, and after exercise to stay in tip-top shape.
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ARTICLE INDEX
- Maintain your energy level
- How much energy do you need?
- Before exercising
- while you exercise
- after exercising
- Vitamin and mineral supplements
- MAINTAIN YOUR ENERGY LEVEL
We as a whole ability it feels when you’ve been practicing for some time: you feel hot and it’s difficult to continue onward. Carbohydrates, proteins, and fats provide energy for exercise. Whenever you work out, your body needs additional energy (calories) since it is working harder.
Energy keeps up with your body weight, So, keep up with your wellbeing, and boost your exhibition and preparing. On the off chance that you don’t get sufficient energy from your eating routine, you will feel feeble and tired. Over the long run, your muscles and bones might debilitate and you might be at higher gamble for ailment or injury
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2. HOW MUCH NUTRITION YOU NEED WHILE EXERCISE?
You can assess your day by day energy needs by ascertaining your Basal Metabolic Rate (BMR). This is the number of calories you burn at rest for 24 hours and how many calories you need for your body to function properly.
| Age | Men | Men women |
| 10 a 18 | 10 to 18 (weight in kg x 17.5) + 651 | (weight in kg x 12.2) + 746 |
| 19 a 30 | weight in kg x 15.3) + 679 | (weight in kg x 14.7) + 479 |
| 31 a 60 | 31 to 60 (weight in kg x 11.6) + 879 | (weight in kg x 8.7) + 829 |
| 60+ | (weight in kg x 13.5) + 487 | (weight in kg x 10.5) + 596 |
You can then multiply your BMI by your physical activity level (PAL) to calculate how many calories you need each day
| description of the activity | NAF |
| Generally inactive or sedentary (sitting) | 1.2 |
| Mildly active (walks and light exercise) | 1.3 |
| Moderately active (exercise two to three times a week) | 1.4 |
| Active (exercise more than three times a week) | 1.5 |
| Very active (exercise every day) | 1.7 |
For example, a moderately active 40-year-old woman weighing 140 pounds would need:
IMB = (65 x 8.7) + 829 = 1394.5 Kcal
Daily energy needed = 1394.5 x 1.4 = 1952.3 Kcal
3. Nutrition While Exercise: BEFORE EXERCISING
What you eat before you exercise will determine how much energy you have and your level of performance.
Not eating the right foods before exercising will mean that you will have a hard time finishing your exercise routine and that you will not perform at your best.
In a perfect world, you ought to eat a little feast two to four hours before you practice . This will increase your liver and muscle glycogen levels (glycogen is the fuel that provides energy), allowing you to train at your optimal level and for longer.
Make sure what you eat before exercise contains a moderate amount of protein to aid in post-exercise recovery and a large amount of carbohydrates to increase the level of glucose in the blood. To keep away from stomach related issues, for example, stomach agony or inconvenience, limit the fat and fiber content. You may need to try different time frames for your meal before exercise to make sure you don’t feel uncomfortable when you start exercising.
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Nutrition While Exercise: Pre-Workout Meal and Snack Ideas
| Pre-exercise meals |
| Chicken sandwich
Pasta with tomato sauce and vegetables Baked beans on toast Cooked oatmeal with skim milk |
| Pre-exercise snacks |
| Bananas (ripe)
Smoothie made with skim milk Cereal or energy bar Diluted soft drink based on extracts (with sugar) |
The below table lists shows few thoughts for pre-exercise meals and snacks.
If you’re going to compete or plan to exercise for more than 90 minutes , perhaps running a marathon or participating in a long-distance bike race, it’s a good idea to stick to a carb-loading program. This includes decreasing your preparation and expanding how much sugars you eat over the most recent three days before the occasion. The ideal would be to eat eight to 10 grams of carbohydrates for each kilogram of body weight.
4. NUTRITION WHILE EXERCISE
Eating while exercising helps provide working muscles with carbohydrates and helps meet daily energy and nutrient needs. This is particularly significant when you practice persistently for over an hour. It will prevent you from getting tired too quickly and will help you maintain your peak performance.
Assuming that you practice for over 60 minutes, So, attempt to eat 60 to 80 grams of starches each hour. Hence, you can get them from a games drink or a more strong bite. Sports gels are convenient, but they don’t provide fluids so you also need to drink water to avoid dehydration.
Adequate hydration during long routines, especially in hot climates where perspiration is excessive, is of the utmost importance to avoid dehydration and electrolyte loss through sweat.
Ideas for snacks to eat during exercise
The table below lists some snack ideas to eat while you exercise.
| food or drink | Serving size providing 30g carbohydrates | Serving size providing 60g carbohydrates |
| Bananas | 1 to 2 medium | 2 to 3 medium |
| Isotonic sports drinks | Isotonic sports drinks 500ml (1 bottle) | 1000ml (2 bottles) |
| Raisins | 1 handful | 2 handfuls |
| Cereal bar | 1 bar | 2 bars |
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5. AFTER EXERCISING
When you’re done exercising, the last thing you want to do is eat a meal or snack. But it’s really important that you eat something soon after you exercise to replenish your glycogen stores. How much and when you eat will depend on the length and intensity of your training and when you plan to return to exercise.
It is really important that you eat something soon after exercising to replenish your glycogen stores
Hence, attempt to eat something like 30 minutes subsequent to working out. After that, aim to eat 1 to 1.5 grams of carbohydrates per kilogram of body weight every two hours for the next six hours. For example, For instance, tolerating you weigh 60 kilos you ought to eat a few spot in the extent of 59 and 91 grams of carbohydrates. should be enough to renewing storing glycogen in your body. Also, Including protein in what you eat after exercising helps build and repair
Ideas for snacks that you can eat after exercising
The table below lists some post-exercise snack ideas.
| Post-exercise snacks |
| 1 or 2 pots of fruit yogurt |
| 1 sports bar (containing carbohydrates and proteins) |
| A handful of dried fruit and nuts |
| 1 smoothie |
6. VITAMIN AND MINERAL SUPPLEMENTS
As a rule, in the event that you eat a solid, even eating regimen, you ought to get every one of the nutrients and minerals you want. You do not need to take supplements unless you have specific medical or nutritional needs. So, consult your GP or a sports nutritionist for more information.
More information
action steps
- Eat a carbohydrate-containing meal or snack two to four hours before you exercise.
- Aim to eat between 60 and 80 grams of carbohydrates per hour during exercise, After sessions that last more than an hour. Hence, you can try sports drinks or gels or a banana.
- After exercising, eat a meal that contains plenty of carbohydrates and protein to help repair your muscle tissue and replenish your glycogen stores.
