Pre-Exercise and Post-Exercise Nutrition

[Leila]

 
Exercising for a healthy life is extremely important. However, it is also important to pay attention to your pre-exercise and post-exercise nutrition while exercising.

Nutrition Before Exercise The
energy required before exercise must be absolutely met. Starting a spore with low blood sugar after a long hunger affects performance negatively during exercise.

The main meal should usually be consumed 2-4 hours before starting the exhalation. The property of the meal; adequate fluid, low fat and low fiber (to facilitate gastric emptying and reduce gastrointestinal problems), high carbohydrate and moderate protein content. As carbohydrate type, low glycemic index foods (apple, peach, whole grain products ...) that mix slowly into the blood and keep blood sugar high for a long time should be preferred. Blood sugar can be balanced with an intermediate meal that is not very difficult to digest and 30 to 60 minutes before exercise.

Pre-Exercise (2 - 4 hours before) Foods to be consumed:
Breakfast;

Whole-grain bread and cheddar cheese on honey
Cheese toast + apple juice
Breakfast cereal and fruit prepared with low fat milk
Cheese omelet, bread. tomatoes (peeled shell)
As the main meal;

Chicken / tuna fish / cheese, tomato-cucumber-lettuce sandwich, fruit juice / compote
Chicken / cheese / tuna makama
Grilled chicken / steak, rice pilaf, steamed vegetables (except those with gas makers, broccoli, brussels cabbage etc.), ayran
30-60 minutes before you can consume as a snack:
Fresh seasonal fruits (apple, peach, banana ...) + probiotic yogurt
Dried fruits (apricot, plum, grape ...) + hazelnut, almond
Sports drinks
Freshly squeezed or% I00 fruit juice, lemonade + whole wheat grisini
Low fat fruity yogurt or milk
Bars containing brass popcorn and musli
Low fat cake + milk
Nutrition
after exercise The glycogen stores in the muscles can disrupt after a 1.5-2 hour exercise. The most efficient way to replace these deposits is to consume high-carbohydrate foods as soon as possible after exercise (within the first 2 hours). In addition, protein intake is important for the construction of muscle tissues. In the first 30 minutes after exercise, I g. carbohydrate and 0.5 g. consuming protein-containing foods, consuming a meal containing more intense carbohydrates within the first 2 hours is recommended. The average is at least 50 g. carbohydrate and 20 g. It is sufficient for a meal recovery process containing as much protein as possible.

Immediately after exercise, adequate carbohydrate consumption is important for recovery (regeneration). The time of consumed carbohydrate after exercise affects the rate of glycogen synthesis. Carbohydrate consumption immediately after exercise (1-1.5 g / kg / first 2 hours). After 2 hours the consumption is higher than when started to have a higher glycogen storage. The highest glycogen synthesis after exercise; it was found that they consumed 0.4 g of carbonhydrate / kg every 15 minutes, which began to be consumed immediately after the exercise causing the glycogen discharge.

Sample menus after exercise:

Chicken or Cheese Sandwich + Ayran
Grilled meatballs / medium size steak + Pasta
Milk breakfast cereal and banana
Chicken boil + Low fat rice pilaf
Tuna salad + Bread
If you do not have time, you can use protein bar, kefir or milk along with a portion of seasonal fruit until dinner.