Many young people love to exercise to get a fit and harmonious body, and despite the fact that many people are keen on sports, some may not know what to eat before and after exercise. After exercise, some may feel a lot of stress and fatigue, and it may be from a lack of food before exercise. The meal that is before and after exercise is important for providing energy, which helps one achieve maximum benefit, and to know what to eat, you can follow the following report, according to the site “self“.

Snack

What can be eaten before exercise

Determine the appropriate time for the meal before exercise

The ideal time to snack is between 30 minutes to 3 hours before exercise, to get energy for the ability to exercise.

Drink plenty of water

It is preferable to moisturize the body before going to exercise in the gym, and you can drink two cups of water about 2 to 3 hours before exercise, and you can drink one cup of water 10 to 20 minutes before exercise, to reduce the dehydration that the body may feel.

juice

Eat a pre-workout snack that contains carbohydrates

It is preferable that the meal before exercise contain carbohydrates, as it provides the body with energy, and gives the body many benefits and beneficial elements, such as granola, fruit, oatmeal, biscuits, rice cake, or toast, and it must be ensured that the meal contains protein, such as nuts, Greek yogurt, a slice of turkey, or Boiled eggs, or a glass of regular milk, while not eating a lot of food so that the person does not feel an upset stomach.

Examples of pre-workout meals

Fresh fruit juice

Have an apple or pear with nut butter

Greek yogurt with granola and berries

Dried fruits with mixed nuts

Rice cakes topped with nut butter.

What can be eaten after exercise:

One cup of chocolate milk

One slice of whole wheat bread with a tablespoon of peanut butter and half a slice of banana

Boiled egg with a slice of whole wheat bread

Steamed salmon chunks with roasted sweet potato and sauteed spinach.

healthy plate