Surely you know that exercising on an empty stomach is not a good idea. Now days there are different energy, fprotein drinks and dietary supplements which give energy to the body.Therefore, it is difficult to distinguish what is good to be eaten before exercise, and what is not.
Below are a few tips that will help you to plan what food to eat before you start exercising.
Eat carbohydrates. Complex carbohydrates are irreplaceable component of a successful exercise. As a source of energy, they should dominate your diet before exercise. A small meal made only of carbohydrates is processed by the stomach in just 1-2 hours, while the food rich in fat and protein is retained in the stomach for several hours. Therefore, consumption of fat and protein before exercise, can make you feel too full during the exercise.
It is also important to know what carbohydrates is best for consumption. Complex carbohydrates are better than the simple ones. They are part of wheat products, vegetables and fruit.
Count the calories. If you eat too much before an exercise, it’s likely for you to feel lazy, slow, or you’ll have upset stomach. If you eat too little, in the middle of the training you will become hungry. Both things are bad because you won’t be able to do quality exercise. Therefore it is very important how much food you will eat before the exercise. If you eat 200 calories an hour before you begin the exercise, it will satisfy your body. But do not forget that most of those calories should be carbohydrates.
Hydration is very important. Before you begin to exercise, it is important for your body to be hydrated. Dehydration can lead to headaches, fainting and cramps in the muscles. All this can seriously do bad while you exercise. One rule says: drink water, 1ml for each calorie that you consume. Example: If you eat 2000 calories a day, you should drink 2000ml (2 liters) or approximately eight glasses of water a day.
Here are a few extra tips:
Each organism reacts differently to foods that are consumed before exercise. Although exercise on an empty stomach is not recommended, many people can not eat food before exercise. If you’re one of them, then it is best to eat at night some food rich in carbohydrates and then exercise in the morning.
If you do not know how your body will react to a new diet, then experiment until you find your ideal combination.
According to experts, women of normal weight should consume 200 calories and 600ml of water an hour before starting to exercise.