If you are going to join a gym, then know what to eat and what not to eat after exercise

Carbs are essential before and after moderate exercise

According to a study published in the National Library of Medicine, carbohydrates are an important energy source during exercise. Your ability to maintain energy while exercising depends on your muscles. In such a situation, eating carbohydrate-rich food before and after exercise provides energy. You can also take adequate protein after exercise for muscle recovery and growth.

Photo Credit: Pixabay

What to eat before exercise

A light and high carbohydrate breakfast should be taken about 30 to 60 minutes before starting exercise. Breakfast should also be such that it can be easily digested. Avoid having anything high in fiber for breakfast before exercise, otherwise the stomach may get upset. Bananas, yogurt with berries, granola and yogurt, toast with jam or butter and smoothies are excellent pre-workout snacks.

Photo Credit: Pixabay

what can you eat after exercise

Eating 15 to 25 grams of protein immediately after exercise helps the body use energy in a better way. This burns fewer calories. For muscle recovery and repair, the ratio of carbohydrates and protein should be 3:1. After exercise, you can choose any one of the options of fruit, cheese, hummus, vegetable omelette as food.

Photo Credit: Pixabay

Hydration is also important

It is equally important to stay hydrated while exercising. Drinking water before, during and after a workout reduces the risk of dehydration and summer diseases.

Photo Credit: Unsplash

What to do while doing high intensity exercise

If you workout at high intensity or for more than an hour, you can eat or drink anything in the meantime as carbohydrates. Taking 30 to 60 grams of carbohydrates every hour is enough for 2.5 hours of exercise.

Advantages and disadvantages of taking protein

Protein is considered essential for metabolic health and lean muscles. But if you eat more protein than required at one time and do not exercise enough, the chances of weight gain may increase.

Photo Credit: Unsplash

Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more information.