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Before Exercise
The food eaten before exercise serves as the energy source and will define one's performance, Eating a meal with plenty of carbohydrates three to four hours before exercising is ideal as it increases the blood glucose and glycogen levels for energy.
During Exercise
Proper food intake during exercise increases endurance and performance, prevents an individual from getting tired easily, and gives glucose to the working muscles.The amount needed depends on the duration of the exercise.It is advisable to eat a 30-60g of carbohydrates every hour for a heavy exercise of more than one hour.
After Exercise
it is very important to eat after exercise to reload the body's glycogen supply.The amount of food and time depends on the duration and intensity of the exercise and the schedule of the next exercise session.After the exercise, it is ideal to eat within the first 30 minutes with 1g of carbohydrate for every 1kg of an individual's weight.
explanation po, please.
Sagot :
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