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4 Ways to Fuel Before and After Exercise

By Brandi Swieter

With March deemed National Nutrition Month, and the theme revolving around going further with food, people should take this time to learn about the ways in which they can fuel their body. Individuals who plan on exercising can push themselves further if they have the right fuel to do so. They can also recuperate faster afterward with the right fuel.

Fuel Up With Water

It’s always necessary to drink water for optimal health, and that includes before working out. The body needs to be fully hydrated so it can best handle the rigorous exercises ahead. This doesn’t mean downing a glass right before an exercise, either. People need to start fueling up at least a couple of hours beforehand to give their bodies adequate time to prepare. The best preparation with water includes drinking up tp 20 ounces two or three hours before the workout commences.

Fuel Up With Healthy Carbs

Healthy carbs are also necessary to fuel the body and get it prepared for the work ahead. Whole grains are best for this, such as whole grain pasta, whole grain cereal, or whole grain toast. Most fruits and vegetables work well for a workout, giving the body the nutrients it needs to stay active. These things can be digested quickly so blood and oxygen isn’t being spent on the process and can be fully utilized for the muscles instead.

Refuel With Water

Water is one of the best ways to help refuel the body after a workout. People lose a lot of water when they sweat, and they need to get it back by taking in more. It’s important to drink at least eight full ounces of water within 30 minutes after exercising. Don’t forget, water is required both before and during the workout to truly keep the body hydrated.

Refuel With Protein and Carbohydrates

The body burns carbohydrates while working out, making it necessary to refuel with some carbs after the exercising is over. Within the first hour after a workout, the body can store carbohydrates and protein better than before, allowing it to gain the energy it needs to recover quickly. Cottage cheese and fruits are great sources of carbohydrates and protein, along with chicken, oatmeal, and eggs.

Going further with food can mean several things. In this aspect, the mantra means using the right foods to fuel the body and ensure it has the energy to handle the tasks of the day. With several ways to fuel the body both before exercise and afterward, those who want to get the best out of themselves can use nutrition to do so.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Henderson, Nev.

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