How to eat and drink as doing exercises?
Doing exercise or competing sports makes body lose a lot of energy and water. With athletes, a suitable diet along with full of nutrients is necessary extremely. Though you are athletic pro or amateurs the matter how to feed and drink as doing exercises is important.
When doing exercise, body perspires so much because of generation of heat is more than others, and water will help body reduce heat and in return for humor lost. If it is not supplemented with water, body will fall into disorder state and tiredness, the action of muscles reduces in performance and cramp appears.
Despite you just do exercise for a while at weekend or you are athlete pro ready to compete, both of you must drink regularly though you aren't thirsty yet. In the long competition example marathon race match over 2 hours, the ideal drink is pep liquid because it supplies dielectric and admits glucoza into muscle. If the time to compete is less than 1 hour, athlete need only cool water. Cool water is also absorbed quickly and it brings down heat of body. Every ½ litres of sweat lost, it needs to be returned for 2 glasses of water.
Following the recommendation of America Sporting Medicine Institute for athletes, they need to drink water from 1 to 2 hours before training time (about ½ litres). While training, they should drink 350 ml of water every 15-20 minutes. If do in more than 1 hour, should drink pep liquid. After training should weigh again and in return for 2 glasses of water every ½ kg lost.
Many piece of research proved that a suitable diet before training or competition can help athletes strengthen resistant. Compare with ones go without food before each training time, athletes complete eat and drink feel healthy and few tired. However if they eat and drink too close to training or competition, they are liable to feel nauseous or cramp.
Some special recommendations about eating and drinking before training time or match:
- Should eat at 3 hours before training or entering competition. This distance of time can be different according to individual. Should use a meal include most of complex carbohydrate (as rice, noodles), food well done rich in protein and limited fatty substance. If you are going to compete, you should not use strange food or drink, but just use familiar foods. Having a light meal previous to training time brings to you from 85 to 200 games carbohydrate that supply from 400 to 800 calories. In case of being distant 2 or 3 hours from match you should lessen quantity of foods.
- If you are in a state of anxious suspense forwards next competition, you should replace meal by fortify food and drink in thick state or liquid.
- About 1-2 hours before training time or match, you should drink from 350 to 500 ml of cool water or pep liquid to ensure your body is not deprived of water.
- Few minutes previous to enter competitions you should drink pep liquid to maintain the volume of blood sugar of your body on optimal level.
- At once prior to train you should drink about from a half to one glass of water.
- Just you supply regular carbohydrate in case of you must operate muscles continuously and extend action to over from ½ to 1 hour, example marathon race, hiking, bicycle race, athletic or weight-lifting training time., can help you increase clear performance of operations of muscles.
- If you train or compete at a place of high mountain (where is higher than sea level over 1000 meters), you will need a diet increased carbohydrate up to about 70% of total calories that is more helpful for you. Following is some foods easy to process and bring along to use before training or competing: cereals along with skimmed milk and fruits, lean chicken with tomatoes, bread made by pure bran wheat flour - without mayonnaise, fried noodles with less greasy sauce, bread made by pure bran wheat flour with low fat cheese.
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