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Nutrition Tips for Pre- and Post-Workout


Anyone who has set their mind to a healthy and active lifestyle knows that it is in our nature to be active. Exercising regularly is also a great activity for us to feel much healthier, both physically and mentally, and lead a happier life!

Of course, much like exercising, eating right before and after a workout is crucial. Let's have a closer look at the nutritional tips you can apply for a healthier workout program.

 

Pre-Workout Nutrition Tips

Pre-workout nutrition helps to provide the energy your body will require during exercise. By following the right nutrition program, it is possible to feel energized during your training and burn fat.

 

Consume Enough Water

Adequate fluid intake before exercise helps balance the amount of fluid the body loses during exercise. Being dehydrated can negatively affect your exercise performance and even lead to health problems. Fluid intake also performs important functions such as regulating the temperature of your body and supporting the functioning of muscles. Drinking enough fluids before exercise helps your body to stay hydrated so you can perform better during exercise.

 

Carbs Are Energy!

Pre-workout carbohydrate consumption is the main source of energy your body will use during exercise. Carbohydrates contain glucose, which is necessary for your muscles to function. Consuming adequate amounts of carbohydrates before exercise helps your body replenish its glucose stores and provide energy for longer periods of time during an exercise. However, it is extremely important from which foods you are getting carbohydrates. Foods such as grain bread, fruit and vegetables are suitable for consumption before a workout.

Pre-workout carbohydrate consumption might also be helpful to reduce post-workout fatigue and muscle damage. Consuming enough carbohydrates that your muscles can use as a fuel source, reduces muscle damage and speeds up the recovery process. In addition, the digestion and absorption of carbohydrates are faster than the digestion and absorption of other macronutrients (protein and fat). Therefore, carbohydrates that are consumed before a workout may lead to being used more quickly to provide energy.

 

Avoid Fatty Foods

It is necessary to avoid high fat and sugary foods before a workout because fatty foods can take longer and slower to digest than other foods. This can cause the body to slowly digest and absorb carbohydrates, which are necessary for the body to provide energy during exercise. Also, fatty foods can slow down digestion, which might cause discomfort and indigestion during exercise. Excessive fat consumption may cause your body to receive less oxygen and nutrients during exercise due to the fats condensing into the blood and can negatively affect your performance.

 

Post-Workout Nutrition Tips

Post-workout nutrition helps the body to get the nutrients it needs for muscle regeneration and repair. Post-workout nutrition habits are of great importance to keep the body in shape and support the muscle structure. However, it is not healthy to eat right after a workout.

 

Protein Consumption Is Important

Consuming protein after exercise provides muscle repair and regeneration. Small tears and damage may occur in your muscles during exercise. These damages require proteins and amino acids, the element of proteins, for muscle regeneration and growth.

Consumption of protein helps muscles regenerate and recover quickly, allowing you to perform better in subsequent workouts. Animal foods such as meat, milk and dairy products, eggs, chicken, fish, and legumes can meet protein needs.

 

Antioxidants Heals Muscles

Consuming antioxidant-rich foods after a workout reduces the harmful effects of free radicals formed during exercise. During exercise, your metabolism speeds up and oxygen consumption rises, which increases the production of free radicals. Free radicals can damage cells, causing inflammation and damage. Foods that are rich in antioxidants include fruits (especially blueberries, blackberries, strawberries and cherries), vegetables (especially dark green leafy vegetables, carrots, tomatoes and red peppers), various spices (especially ginger, cinnamon and cloves), walnuts and almonds, fruits, various teas and coffee are included.

 

Again, Drink lots of Water

Drinking plenty of water after a workout helps to eliminate water loss and electrolyte imbalance. During exercise, water, and electrolytes (sodium, potassium, chloride, etc.) are lost through sweating. Therefore, drinking plenty of water after a workout helps the body restore water balance and return electrolyte levels in the body to normal levels. Drinking enough water after a workout also helps your muscles to heal and regenerate.

 

Relax at Fit Life Spa & Health Center After a Workout!

After a pleasant workout, you can rest your body by enjoying the spa. The spa and massage you can choose after a workout increases the blood flow to the muscles, allowing the body to reach vitality and rest the body. You can have a pleasant experience with the services offered at six different locations by Fit Life Spa & Health Centers affiliated with Elite World Hotels & Resorts family. After your workout, you can contact Fit Life Spa & Health Center to unwind in the Turkish bath designed in Ottoman architecture and leave the tiredness of the day with personalized massage packages that offer different methods.

 

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