Healthy eating tips for gym goers

Exercise must be combined with healthy eating to be effective and help you maintain a healthy body in a comprehensive way. Let’s learn with the secret of healthy eating for gym goers.

No matter what your fitness goals are or what kind of exercise you’re doing, it’s important to pay attention to nutrition. Not only is it good for health, nutrition also contributes to improving exercise efficiency! will reveal to you the secrets of healthy eating suitable for people who regularly exercise so that you can balance between nutrition and exercise in the best way.

Eat carbs and protein before a workout

If you’re training with heavy, energy-intensive workouts like weightlifting, eat foods high in complex carbs 45 minutes to an hour before you start working out.

Instead of protein shakes, eat whole grains with milk for both good carbs, protein, and healthy fats.

Don’t think carbs are bad for your body or make you gain weight quickly. Carbs are essential nutrients for you to have energy to exercise. If you don’t get enough of this nutrient, you may feel tired and dizzy during your workout. Therefore, adding more carbs will help your body to cope with the entire workout, helping you to practice more effectively.

Of course, not all carbs are good, you should focus on complex carbs found in whole grains, fruits or vegetables. Don’t use refined carbs like white pasta, white bread, etc., because they don’t help maintain the energy you need.

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In addition to adding complex carbs to fuel the brain and body, including protein in the pre-workout menu is also essential to support muscle growth.

You can refer to oats, nuts and fruit and milk. This is an easy dish to prepare, helping you save time and still fully replenish the necessary substances for your body before you start exercising.

fruit milk oat

Eating oats combined with fruit and milk helps you save time and effort and still get enough nutrients

Always drink enough water when exercising

Is your body always full of sweat after a workout? You need to replenish water and some vitamins and minerals because they all escape through sweat, leaving your body in a state of deficiency of these nutrients.

When asked how much water is enough, the most appropriate answer is probably to drink water until you are no longer thirsty. Thirst is the body’s warning sign of dehydration. However, for training, you should drink water before, during and after exercise, should not wait until you are really thirsty to drink.

Continuous and adequate water intake helps the body function better. Diet with a lot of water before exercise, drink 1 glass of water about 10 to 20 minutes before exercising will help you have enough water needed to function. During your workout, you can drink extra water every 15 to 30 minutes of your workout.

Drinking a lot of water also supports better digestion, especially when you are experiencing intestinal problems, constipation, etc. Lack of water when exercising can cause you to have cramps, affecting the heart and kidneys. So, in addition to drinking water, add fiber from fruits, vegetables or brown rice, oats too!

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Drinking water before, during and after exercise is essential

Eat enough to make your body recover faster

The post-workout meal should contain all the essential nutrients. First, you need to add carbs because at this point the body is exhausted, you have to provide more fuel for the body to recover.

Followed by protein supplements to repair, regenerate and maintain muscle. Damaged muscle cells and tissues need extra vitamins and antioxidants from your diet to reduce soreness, fatigue, and get ready for the next workout.

A little healthy fat also helps to provide better energy. You can choose healthy food sources such as avocados, eggs, lean meats, whole grain breads, sweet potatoes or fatty fish to get all the nutrients you need.

During the post-workout period and before the next meal, you can drink chocolate milk to replenish water, carbs and protein, thereby continuing the burning effect from your workout. Do not eat bad fats such as grease, avoid adding sugar or spicy, spicy or salty foods so as not to affect the results of exercise.

drink chocolate milk

Drinking chocolate milk between meals helps you maintain energy and limit unnecessary food intake

Maintain blood sugar for the next day

The next day, whether you keep working out or not, start your day off with some good carbs. They help maintain blood sugar levels and store energy for the body.

Too low a sugar level can make you hungry quickly and make it difficult to stand. Meanwhile, eating too much can easily make you sleepy or feel tired as soon as you start exercising. Therefore, eat light bars, of course, still include carbs, protein, essential vitamins and minerals for the body to have enough energy to function.

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If you did an intense workout the day before, relax your body the next day with gentler exercises, combined with nutrition to ensure the most effective and optimal recovery process.

With the above eating tips for exercisers, you must already know how to eat to be good for the training process. Try to apply it so that you can exercise effectively and maintain a healthy body!

To update more knowledge about nutrition, healthy living, exercise, visit the website or download right away.

Reference source

Ever Wondered What a Healthy Workout Diet Consist of? Date of access: 31/05/2020

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