When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.
THE TYPES OF FOOD AND WHEN TO EAT
People eat all kinds of foods to fuel their physical activity. You could eat the same foods at the same time and they would still affect your performance. However, the food type and the timing are much more significant in terms of how they influence your exercise. The type of food you choose has a big impact on how your body reacts and responds to them. Therefore, you need to make sure to eat the right food when it comes to exercise performance. When your body needs nutrients, it seeks out the best sources of energy in the form of carbohydrates. However, carbohydrates require energy to be broken down and absorbed in the blood before the nutrients are released into the body. This is why carbohydrates give you a short burst of energy, but also result in a low blood sugar response.
PROTEIN, CARBS AND FAT:
When considering which foods to eat for exercise, protein and fats need to be the first priority. So if you’re looking to exercise for 40 minutes, you’re probably going to need to eat some carbs. And although most people know that eating carbs increases your blood sugar, it’s actually high-protein, high-fat foods that provide the extra fuel you need to train hard. For example, when a runner has a hard time building endurance, they need to get enough fat to fuel their workout. And, by eating enough high-quality fat, it’ll help to increase satiety and give the body a supply of nutrients that it needs. The Fats Carbohydrates When carbs aren’t enough, the next logical step is to look for foods that will provide an adequate dose of carbohydrates. if you need more information .
THE BEST FOODS FOR WORKING OUT
Start out small with the foods you should eat first. First, aim for some 400mg of protein per meal, and 20 grams of carbohydrate (protein is a high-quality carbohydrate that provides energy while eating fewer calories). The same rule applies for carbs too. Aim for around 50 grams of carbs, which can be broken down into around 60 grams of sugar, 20 grams of fiber and 6 grams of protein. Let’s start with the usual suspects. There’s a good reason you see bowls of pasta on the pro-lean trainer’s Instagram feeds. They’re high in fiber, and low in calories. Plus, whole grain pasta has high levels of fiber that keep you full for longer. Milk and dairy are also common pre-workout foods. That’s because high-protein milk (and even yogurt) are great carbohydrates that are easy to digest.if you would like to see one of the good and healthy food click here .
Whether you are just starting out or are training for a marathon, you need to be mindful about what you eat. Because healthy eating and regular exercise are your keys to a stronger body and a strong mind.