Eating well and taking on board enough fluid are essential when training. Performance itself depends on having adequate carbohydrate available from liver and muscle glycogen stores, but eating the right foods during recovery after exercise is also a key aspect of training.
Protein and carbohydrate are both crucial to help rebuild muscle and to top up glycogen stores. Avoid eating large, heavy and high fat meals that are difficult to digest if you are planning to exercise or work out and try to eat at least an hour before you exercise.
A light meal, based on easily digested foods providing you with enough carbohydrate and some protein, is best - so scrambled or poached eggs on toast, perhaps with a banana or some yoghurt, is ideal. Both protein and carbohydrate are essential post-work-out to help repair and grow muscle and to top up muscle and liver glycogen stores. Caffeine is a powerful substance that improves exercise performance.
Here is an evidence-based review of how it works. While diet is essential for reversing or managing type 2 diabetes, exercise plays an important role as well. Here's how.
Low-carb and ketogenic diets have many health benefits. However, their effects on exercise performance are less clear. This article reviews the…. Sodium bicarbonate baking soda has benefits for physical performance. It can increase strength, coordination and high-intensity exercise performance. Nutrient timing involves eating foods at strategic times in order to achieve certain outcomes. This article reviews the research behind nutrient…. Health Conditions Discover Plan Connect.
Eating after a workout is important. Protein, carbs, and fat. The timing of your post-workout meal matters. Foods to eat after you work out. Sample post-workout meals and snacks. Make sure to drink plenty of water. The bottom line. Read this next. The Top 10 Benefits of Regular Exercise. Exercise and Weight Loss. Medically reviewed by Peggy Pletcher, M. The Surprising Truth. Eating the Right Foods for Exercise. Medically reviewed by Daniel Bubnis, M. How Caffeine Improves Exercise Performance.
Medically reviewed by Kelly Wood, MD. These on-the-go spinach and cheese muffin tin frittatas also make tasty post-workout snack.
Be sure to check out our article on how to Fuel up with Protein with Eggs to learn all about the importance of protein. Protein is found in both the egg white and yolk, almost equally divided between the two components. Research shows whole eggs stimulate muscle growth and repair even more than just eating egg whites alone. Besides being packed with protein, the egg yolk contains important vitamins and minerals including vitamins A, D, B12, iron, folate and zinc.
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