Food as Fuel Before, During 和 After Workouts

Your body is your vehicle, so you have to keep your engine running when you work out. That means fueling up your body by eating the right foods 和 drinking the right fluids, 在适当的沙巴足球体育平台，适当的数量.

The American College of Sports Medicine says, “Adequate food 和 fluid should be consumed before, 在, 和 after exercise to help maintain blood glucose concentration 在 exercise, 最大化运动表现, 提高恢复沙巴足球体育平台. Athletes should be well hydrated before exercise 和 drink enough fluid 在 和 after exercise to balance fluid losses.”

“You don’t have to adhere to a rigid schedule 和 there are no hard-fast rules,” said Riska Platt, M.S., R.D., a nutrition consultant for the Cardiac Rehabilitation Center at Mount Sinai Medical Center in New York. “But there are some things you should do before, 在 和 after you work out.”

以下是我. 普拉特建议:

以前:加油!

Not fueling up before you work out is like “driving a car on empty,普拉特说, 他是美国心脏协会的志愿者. You also won’t have enough energy to maximize your workout 和 you limit your ability to burn calories. 

Ideally, fuel up two hours before you exercise by:

• 用水补水.
• Eating healthy 碳水化合物 such as whole-grain cereals (with low-fat or skim milk), 全麦吐司, 低脂或无脂酸奶, 全谷物面食, 糙米, 水果和蔬菜.
• 避免 饱和脂肪 和 even a lot of healthy protein — because these types of fuels digest slower in your stomach 和 take away oxygen 和 energy-delivering blood from your muscles. 

If you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple 或香蕉.

“The key is to consume easily digested 碳水化合物, so you don’t feel sluggish,普拉特说.

中途:停车.

Whether you’re a professional athlete who trains for several hours or you have a low to moderate routine, 用少量的水保持身体水分, 经常喝水.

Platt notes that you don’t need to eat 在 a workout that’s an hour or less. 但是，在更长的沙巴足球体育平台里， 高强度剧烈运动, she recommends eating 50-100 calories every half hour of 碳水化合物 such as low-fat yogurt, 葡萄干, 或香蕉.

之后:给你的油箱加油.

在你锻炼之后. 普拉特建议加油:

• 液体. 当然是喝水. Blend your water with 100% juice such as orange juice which provides fluids, 碳水化合物.
  
  
• 碳水化合物. 你燃烧了很多 碳水化合物 — the main fuel for your muscles — when you exercise. 在锻炼后的20-60分钟内, your muscles can store 碳水化合物 和 protein as energy 和 help in recovery.
  
  
• 蛋白质. Eat things with protein to help repair 和 grow your muscles.

It’s important to realize that these are general guidelines. We have different digestive systems 和 “a lot depends on what kind of workout you’re doing,普拉特说.

所以，做最适合自己的事情吧. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). Both are crucial to keeping your engine performing at its best.