Carbohydrates are essential before and after moderate exercise
According to a study published in the National Library of Medicine, carbohydrates are an important energy source during exercise. Your ability to maintain energy while exercising depends on your muscles. In such a situation, eating carbohydrate-rich food before and after exercise provides energy. You can also take adequate amounts of protein after exercise for muscle recovery and growth.
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What to eat before exercise?
A light and high-carbohydrate breakfast should be taken about 30 to 60 minutes before starting exercise. Breakfast should also be something that can be easily digested. Avoid eating anything high in fiber for breakfast before exercise, otherwise it can cause stomach upset. Banana, yogurt with berries, granola and yogurt, toast with jam or butter, and smoothies are great pre-workout snacks.
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What can you eat after exercise
![What can you eat after exercise What can you eat after exercise](https://static.langimg.com/thumb/76874587/presswire18 Times.jpg?width=540&height=304&resizemode=75)
Eating 15 to 25 grams of protein immediately after exercise helps the body use energy better. This burns fewer calories. The ratio of carbohydrates and proteins should be 3:1 for muscle recovery and repair. You can choose any of the options from fruit, cottage cheese, hummus, vegetable omelet as a meal after exercise.
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Hydration is important too
![Hydration is important too Hydration is important too](https://static.langimg.com/thumb/76874587/presswire18 Times.jpg?width=540&height=304&resizemode=75)
Staying hydrated while exercising is equally important. Drinking water before, during and after exercise reduces the risk of dehydration and summer illnesses.
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What to avoid while doing high intensity exercise?
![What to avoid while doing high intensity exercise? What to avoid while doing high intensity exercise?](https://static.langimg.com/thumb/76874587/presswire18 Times.jpg?width=540&height=304&resizemode=75)
If you workout at a high intensity or for more than an hour, you can eat or drink anything as carbohydrate during this time. Taking 30 to 60 grams of carbohydrates every hour is enough for 2.5 hours of exercise.
Advantages and disadvantages of taking protein
![Advantages and disadvantages of taking protein Advantages and disadvantages of taking protein](https://static.langimg.com/thumb/76874587/presswire18 Times.jpg?width=540&height=304&resizemode=75)
Protein is considered essential for metabolic health and lean muscle mass. But if you eat too much protein at once and don't exercise enough, you may be more likely to gain weight.
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Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more information.