It can be difficult to know whether you need to follow a specific nutritional plan before and after exercise, especially if you are just starting on your journey to a more active lifestyle.
The British Heart Foundation advise that if you are exercising for an hour or more you should eat beforehand and recommend the following:
“Choose something that includes carbohydrates: this could be a banana, low-fat natural yoghurt, crackers with low-fat soft cheese, a smoothie or a glass of low-fat milk. Avoid foods high in fat or fibre, as they take longer to digest and may cause stomach discomfort during exercise”.
They have some great advice on Sports Nutrition that covers the following topics:
What is sports nutrition?
Do I need to worry about sports nutrition?
What should I eat before a workout?
Should I exercise before or after eating?
Which foods should I eat for fitness?
Hydration
One thing that is certain - you should be staying well hydrated throughout whatever exercise programme you are participating in. Certain medical conditions can make you sweat more when you exercise. If this applies to you then you need to ensure you top up your fluid levels throughout.
A simple test is to think about if you are feeling thirsty or lightheaded. These can be the first signs of dehydration and shouldn’t be ignored. For most simply drinking water will be sufficient but some may need the added boost of electrolytes especially during intense training sessions or competitive sports.
Not only can dehydration give you some unpleasant symptoms but it can also leave you more susceptible to injury. Something that is even more crucial for those participating at a higher intensity and the preparation needs to begin the night before to be as effective as possible.
Participating in higher levels of sporting competition
The Pre-game nutrition routine blog from Tom O’Brady — one of American Football League legends — looks at the routine that he would follow on the night before and during the day of a game. The TB12 approach recommends a dinner of 80% plant-based ingredients with 20% lean protein completing the plate.
Competition day begins with more hydration and a smoothie packed with berries. If time allows then the preferred pre-match meal is avocado and eggs. Packed with protein and healthy fats. An unusual combination of kale-based salad follows with chickpeas and yet more water, supplemented with a protein shake.
Post-match is just as important and will aid recovery. O’Brady likes to go for salmon with lentils and vegetables. You may be pleased to know that this is often accompanied by a few squares of dark chocolate which is rich in antioxidants! A real treat at the end of a challenging and demanding day with its pressure on the body.
Then all you need is some proper rest and chill-out time to allow the body to recover.
The consumption of the right foods throughout the week will decrease inflammation in the body and allow you to recover quicker and more effectively as well as giving you added energy and focus in whatever activity you choose to participate in.
Tom O’Brady's Pre-game nutrition routine: https://tb12sports.com/blogs/tb12/toms-pregame-nutrition-routine
British Heart Foundation — Food For Fitness: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/food-for-fitness
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