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What food for sports to eat before and after?

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Most people can have a small snack before and during work hours. The key is what you think. Do the job that is best for you. Short snacks before your workout may not give you extra energy if your workout is less than 60 minutes, but they can prevent the impact of hunger. . If your workout lasts longer than 60 minutes, it may be helpful to have a carbohydrate-rich snack while you work out. Good snacks include:

Tug a whole epl중계 bagel or crackers

Mu a muesli bar

Hiab Peanut Sandwich

 Drink water or diluted juice

No Healthy snacks are especially important if you plan to exercise a few hours after a meal.

 4. Eat after exercise

 Yogurt and fruit

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 Yogurt and fruit

Fat your body for daily activities

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To help your muscles recover and replenish their glycogen stores, if possible, eat a diet rich in carbohydrates and protein within two hours of your workout. Consider eating a snack if you eat more than two hours later. Here are some healthy eating options after work:

A Peanut Butter Sandwich

 Chocolate low-fat milk and pretzels

 Fruit smoothie for recovery function

Turkey on whole meal bread with vegetables

 5. Children

 Drink water

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 Water

Do not forget to drink water. You need to get enough fluids before, during and after strenuous exercise to prevent dehydration.

For optimal hydration during exercise, the American College of Sports Medicine recommends the following:

Drink 2 to 3 cups (473 to 710 milliliters) of water 2 to 3 hours before your workout. When you work out, drink 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes. Adjust rates according to your body size and weather. After you work out, drink 2 to 3 cups (473 to 710 milliliters) of water for every pound (0.5 kilograms) you lose while you work out.

Water is usually the best way to replace lost fluids. However, if you exercise for more than 60 minutes, use a healthy drink. Drinking sports water can help maintain the body’s electrolyte balance and give you less energy because they contain carbohydrates.

Let past experience become your guide

Remember that the timing and intensity of your activities will determine what you should eat and drink. For example, you need more energy from food to run a marathon than to run or walk a few miles. Try not to include new items in your diet before long-term soccer. It is better to have previous experience to see how your body works on food.

When it comes to diet and exercise, everyone is different. So listen carefully to how you feel about your study and your overall performance. Let your past experience tell you which diet before and after exercise works best for you. Consider keeping a diet chart to keep track of how your body responds to food and snacks so that you can improve your diet.

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