The natural sugars in orange juice provide fuel for a workout, along with potassium, a mineral that supports healthy blood pressure. More oxygen-rich blood pumping more easily through our bodies means we'll be able to work out longer and harder. Before exercise: Beet juiceīeet juice has been shown to support stamina in endurance athletes, with participants in studies consuming 500 ml (about 17 ounces) a few hours before an event.* This ruby red beverage has been shown to support oxygen uptake during physical activity.īeet juice promotes the efficiency of individual mitochondria, which in turn promotes blood and oxygen flow to muscles.*īeet juice is packed with antioxidants, and the nitrates in beets naturally dilate arteries, which supports healthy blood flow.* Bacteria in the mouth converts nitrate to nitrite, which in the gut becomes nitric oxide, supporting the widening of blood vessels. If you're working out for an hour or more, you'll also want to replenish electrolytes, which help maintain fluid balance and muscle function. You'll need another 16-20 ounces an hour before working out, and 32 ounces for every hour you exercise (or 8 ounces every 15 minutes). That is, if you weigh 150 pounds, you'll need to consume 75 ounces of water daily. The general rule for hydration is to consume half your body weight in ounces per day. What to Drinkīeyond food, the body needs to maintain proper hydration levels for both performance and recovery. (Anything in excess is converted to fat for long-term storage.) The glycogen in our muscles is reconverted into glucose, providing the fuel for your workouts what's in our livers is used to maintain our blood glucose levels. We can store about 500 g (2,000 calories) in muscles and only about 100 g (400 calories) in our liver. This amount will help you maintain healthy blood glucose levels during a workout and replace muscle glycogen after. For a 150-pound person, that's 450-750 g per day. While your needs will vary based on your activity, fitness levels and body type, the Academy of Nutrition and Dietetics recommends consuming 3-5 g of carbs per pound of body weight daily for athletes. This is the body's natural reaction to lack of food. If you wait too long to eat, your body could slow your metabolism and shift into a catabolic state, which can lead to muscle breakdown instead of building. Carbs also will help you feel more energized after your workout.Įating in a timely manner helps support a healthy inflammatory response as well as healthy levels of the stress hormone cortisol. You'll want to refuel within 30-45 minutes with a combination of complex carbohydrates and protein.Ĭarbs provide the glucose that you need to replenish your muscles' glycogen reserves, while the amino acids in protein are necessary to rebuild your muscle tissue. What to Eat After a WorkoutĪfter exercise, don't wait to eat. Keep it simple so your body can access that energy in time for your workout. Some easy pre-workout snacks include a piece of fruit or a small handful of dried fruit, a small bowl of oatmeal or a slice of toast with jam. You'll especially want a quick bite before morning exercise, since your body has been fasting all night and your liver glycogen stores are low. Some protein is fine, but you'll want to avoid large amounts of fiber and fat, both of which take more time and effort to digest and can interfere with your workout. What to Eat Before a WorkoutĪbout 30-60 minutes before you work out, eat a snack that's rich in carbohydrates, as that's what your body will use to fuel you through your exercise. Let's start by looking at food, aka fuel. However, if you're not fuelling your body properly or you're not taking the time necessary to rest, you may impact your body's natural recovery processes.* In order to build more muscle, your body has to respond and repair that tissue.* You build strength and get bigger muscles as the body fills in those tiny tears. When you exercise, the occasional soreness you feel is localized muscle damage and tiny tears, and that's completely normal. This experience is called DOMS, or delayed-onset muscle soreness, and it happens when the muscles must lengthen while force is applied (e.g., lifting weights, jumping rope or running). We'll start by looking at what exercise does to your body, the natural recovery process that accompanies it and the herbs - and foods - that can support you before, during and after a workout.* Today we're talking about exercise again. Awhile back, we shared 8 Ways Exercise Supports Your Health and Well-Being.
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