First of all, do you know how many calories you should eat per day to have a healthy weight? Well the basal metabolic rate is the energy needed to maintain vital body functions and body temperature. This can be calculated using the Harris Benedict.
For the daily energy requirement, multiply the above formula by the activity factor, and so you know how many calories you should eat per day.
What should I eat before exercise?
There are 5 key rules for food before exercise.
1. Low-fat: fat takes longer to digest so fatigue can cause
2. Include slowly absorbed carbohydrates
3. Moderate protein
4. Liquid Enough
5. Well tolerated Food
Carbohydrates are the main source of energy for the brain. Also stored in the muscle in order to provide glycogen during exercise. It is recommended that carbohydrates are of low or moderate glycolic index because they provide energy for longer, give satiety, and prevent hypoglycemia.
Legumes: beans, chickpeas, lentils
Oats, barley, flaxseed
Starchy vegetables: sweet potato, plantain, corn, sweet corn
Fruits shell: apple, plum, pear, strawberries, kiwi, orange and tangerine
Dairy low-fat milk, yogurt
If you are going to make a snack before exercise is recommended to take 30-60 minutes prior. Also, if you eat breakfast or lunch, you should wait 60-90 minutes so that digestion does not alter its performance.
Whether you have a competition the next day or going out to walk 30 minutes, do not forget the water. This is the best moisturizer and helps eliminate toxins and regulate body temperature. To calculate the amount of water you should consume per day, divide your weight by 2 and that is going to give you the minimum amount in ounces recommended ingest.
Before exercising it is recommended to consume 1-2 glasses of water at least 30 minutes early. During exercise should consume between 120-180 ml of fluid every 20 minutes; and after exercise is recommended to consume of 500-1000 ml of liquid. Water is the best moisturizer, but if a individual exercises for 60 minutes or under conditions of extreme heat, you can decide sports snacks with electrolytes.
When should I eat snacks or supplements during exercise?
Snacks or supplements are recommended for people who exercise of long duration. For example, if you make a revolving class and then going to make another aerobics class, you can eat 1 fruit or 1 granola tavern between workouts.
The gels are recommended for endurance athletes. They are concentrated carbohydrate formulas that give instant energy. It is widely worn by cyclists and long distance runners.
What should I eat after exercise?
Because during the year you spent your energy, then you must include a combo of crabs and protein, in order to have a better recovery. Opt for restrained crabs and high glycolic index in order to have a faster, especially after intense exercise recovery.
Protein is essential for muscle hankie repair and replenishes glycogen provisions. The protein are like blocks to build muscle; if not enough, you begin to lose muscle mass. An ample intake of protein will also help speed up metabolism by 25% and provide satiety. Exercise builds protein loss in the urine.
Prefer low-fat protein such as skinless chicken breast, fish, seafood, egg, sausage 98% fat free, white cheese, sources of soy, lean meats. Nonfat dairy like milk and yogurt also contain protein.
The average person should consume 1 gram of protein per kilo of weight. If the ambition is to increase muscle mass or endurance athletes, expenditure should increase to 2 grams per kilo of weight.
There are not enough studies that indicate the best time to exercise. The most important thing is to do it. It has been seen that people who exercise in the morning tend to be more constant, and can burn more calories throughout the day, as your metabolism speeds from earlier.
People, who exercise in the afternoon or sunset, tend to be 5% more strength, 4% more struggle because they have consumed more energy during the day. Also because the muscles are warm, there is less risk of injury. But exercise can disrupt sleep.