Diet and exercise: Healthy Benefits

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Diet and exercise: Healthy Benefits

Journal of Food and Clinical Nutrition is a peer reviewed open access journal. It is a bimonthly journal. Here we have discussed about Diet and exercise: Healthy Benefits.

Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or training for a competition. Consider these eating and exercise tips.

1. Eat a healthy breakfast

If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well fueled going into a workout. Studies suggest that eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer time or at a higher intensity. If you don't eat, you might feel sluggish or lightheaded when you exercise.

If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something such as a sports drink. Focus on carbohydrates for maximum energy.

2. Watch the portion size

Be careful not to overdo it when it comes to how much you eat before exercise. The general guidelines suggest:

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

Eating too much before you exercise can leave you feeling sluggish. Eating too little might not give you the energy you need to keep feeling strong throughout your workout.

3. Snack well

Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes, but they may prevent distracting hunger pangs. If your workout is longer than 60 minutes, you may benefit by including a carbohydrate-rich food or beverage during the workout. Good snack options include:

  • An energy bar
  • A banana, an apple or other fresh fruit
  • Yogurt

A healthy snack is especially important if you plan a workout several hours after a meal.

4. Eat after you exercise

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Good post-workout food choices include:

  • 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 drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.

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Maegan Smith                                                                                                                                  

Managing Editor

Journal of Food and Clinical Nutrition 

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