Whatever you eat may be needed for your exercise, but it is important to exclude some foods.
Eating the wrong foods will prevent you from performing effective exercise or you will have gastrointestinal problems. The report mentions 10 foods that should not be eaten before exercise.
Foods that are important before exercise are important
The main goal of eating before any exercise is to be hydrated and to give energy to the body for exercise. But many have a common mistake, overstate what much calories they need.
Make sure to feed between two to three hours of exercise, but it is not very necessary – 200 calories is enough. For this reason (and especially if you want to lose weight or control) Leslie Banki, director of Sport Nutrition Director of UPMC Center for Sports Medicine, in Pittsburgh, Pennsylvania, recommends intake of food half an hour before exercise and after half an hour – thus you reduce the chances of having too much calorie intake You can
If you are not adequately qualified before any exercise or are not hydrated, you may not have stamina to continue your exercise. But if you eat too much, it can divert your blood from your muscles to the digestive system, causing you to slow down. A good idea to get 14 to 20 ounces of fluid an hour before exercise. Put protein and carbohydrate with food to get strength for exercise. Whatever you eat before exercise will not give you strength immediately, but it will help you to prevent your hunger and resist the persecution of the muscles to gain strength.
Do not eat 10 foods before exercise
* Too much carbohydrate:
As a quick source of energy, your body needs carbohydrate, but you can easily take too much carbohydrate. You should eat complex carbohydrate (instead of white pasta and bread grill) and you need to drink enough fluids for your body so that these carbohydrates can be used as a source of energy.
* Carbonated Beverage
Dr. Banki said, ‘You should not like drinking such bubbles for your hydrations. Carbonation can be the cause of gas and pet fan, which is not good for exercise rate routines. Carbonation can also delay the reach of fluid in the muscles. So avoid carbonated beverages or bubbles that grow.
* Sports Drinks
In the disguise of energy drinks, many drinks contain sugar. It is claimed that these drinks recharge electrolytes and help to work hard. Dr. Banki said, the problem is – excessive hydrating can bring lots of fluid in the stomach without adequate exercise, which can disrupt your exercise. He is recommending to find such a drink that is 14 to 15 grams of carbohydrate per 8 ounces and it should not drink more than one single bottle. If your exercise is less than an hour, you can drink water during exercise.
Researchers are suggesting that caffeine can increase your performance and reaction time, but it is true only in moderate levels (about 200 milligrams). As the lump of 12 ounces caffeine contains 250 to 300-milligram caffeine, so Dr. Banki coffee is advised to limit the threshold. This also applies to other products rich in caffeine. So read the label carefully.
Potassium can help to reduce muscle cramps, but people eat too much potassium. Dr. Banki said, “During exercise, very little potassium is reduced during exercise. If you follow a healthy diet, you probably already get enough potassium.
Whole plant-based protein, fiber, and the antioxidant bean is one of the most healthful foods. But other high-fiber rich foods like bean have side effects such as pettosperms and gases, which can interfere with your exercise and create unwanted gastrointestinal symptoms, said the US National Academy of Nutrition and Dietetics and the registered dietary Kelly Printset. If you can bear the beans, then there is nothing to worry about. But if you have problems after eating beans, it is better to avoid leftover bean and bean-rich foods before exercise.
Avocados are delicious and healthy, so healthy hygiene and polyunsaturated fat is among them. Pretheset said, “High-fat rich foods will keep you feeling full or full of stomach because they take more time to digest. But they can give you a lazy feeling because your body is trying to digest them. ‘This is mainly because your blood and other physical sources are diverted to your digestive system, not to muscles. Carbohydrate prevents faster removal of the stomach from any type of fat that provides muscle strength. That is why it is best to exclude high-fat rich foods before exercises, such as nuts, nuts, and unhealthy fried foods.
Before eating, you may consider eating salad as important, but these green plants and cut vegetables are not ideal for eating before the exercise. Dr. Banki said, “There is plenty of water and fiber, but there is not enough protein, carbohydrate or calories – which are adequate to keep your exercise.”
This vegetable is suitable for cancer-resistant quality and other benefits. But members of the Brassica family such as Broccoli, Brussels Sprouts and Cabbage are known to have petaflavas and gas, due to the absence of indigestion sugar in the presence of raffinose. Exercise can be hampered due to gastrointestinal disasters of Jim’s most fitted person. So before exercising, you can eat these vegetables without eating after exercise.
* Artificial switcher
In the case of weight loss, the option of low-caloric sugar to lure you, but it is a bad idea to eat before the exercise. These components can cause gas and petafrapaper. Dr. Banki said, ‘There is a myth that eating sugar before eating is harmful. But it gives quick energy and you are less likely to suffer post-sugar energy dip. Exercise activates hormone which prevents blood sugar crashes. ‘But do not eat too much sugar. He adds, “sugar takes a long time to reach the stomach, so if you eat concentrated sources of carbohydrate like candy, then you may have problems.”
References: Readers Digest