If you are going to join a gym, then know what to eat and what not to eat after exercise

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

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

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?

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

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.