Nutrition is a basic aspect for every athlete. If you want to gain the most from the diet and fitness program you are using, here are some recommendations that you have to consider. First, you should eat a balanced diet on a daily basis. With a balanced diet, you can be sure to have enough energy to exercise repeatedly. Ensure you eat a balanced breakfast and eat various high quality foods throughout the day. Carbohydrates must be taken in large amounts, as you have to have enough glycogen, which fuels the exercise and enables you to train consistently. Proteins and fats must also be included in the diet.
The type of meal you take before going to exercise depends on your exercise style. If you carry out your exercises during the evening, then your lunch should comprise of foods that are easy to digest and large amounts of complex carbohydrates like pasta, fruits, and vegetables. If exercises are what you undertake first thing in the morning, then you should have a light breakfast consisting of fruits and eggs. Still, as an individual, you must choose the meal that works best for you. However, you should ensure that you consume a lot of water before and in the course of the morning exercise.
Thirty minutes before you begin your exercises, you should try to take a snack or some water. Trail mix is good enough for any aerobic workouts, which are to be carried out for over 60 to 90 minutes. However, in case you will be carrying out the exercises for only half an hour, then a granola bar, fig bars, a large banana, or pretzels are good enough. For even shorter workouts, 8 to 10 ounces of sports drink are a good option.
During the workout, ensure that you are properly hydrated. This is determined by the intensity, the duration the exercise is going to take, the weather conditions, and how fit the athlete is. You can start by taking 8 to 10 ounces of water for every 15 minutes as you continue with the exercise.
After you are through with the exercises, make sure you take enough water to restore the amount lost through sweat. You can determine the amount to consume by weighing yourself before starting the exercise and after the exercise. For every pound lost, take 3 cups of fluid. Take enough food 2 hours after the workout. The food should consist of carbohydrates and proteins at the ratio of four to one.