Surely you know that exercise on an empty stomach is never a good idea. Today there are different energy, fitness drinks and supplements to the diet that gives the body energy. Therefore, it’s difficult to distinguish what is good to have before exercise, and what is not.

Below there are a few tips that will help you to do your own planning of what food you’ll will have before you start exercising:

1.Concentrate on the carbohydrates. Complex carbohydrates are key component of successful exercise. As a source of energy, they need to dominate your menu before exercise. A small meal consisting of only carbohydrates is processed by the stomach for just 1-2 hours, while food rich in fat and protein is retained in the stomach for several hours. Therefore the consumption of fat and protein before exercise, can hinder the exercise. It’s also important to know what carbohydrates are better for consumption. The complex nutrients are better for consuming, they are part of vegetables and fruits.


2.Count the calories. If you eat a lot before exercise, you’ll probably feel lazy, cumbersome or have stomach problems. If you eat too little, in the middle of the training you’ll feel hunger. And the one and the other will prevent you to accomplish your objectives with the workout. Therefore it’s very important how much food you’ll eat before you exercise. If you eat 200 calories an hour before you start exercising, it will satisfy your body. But don’t forget that most of those calories should be carbohydrates.

3.The Hydration of the body is most important. Before starting with the exercise, it’s important that your body will be hydrated. Dehydration can lead to headaches, fatigue and muscle cramps. It can seriously hinder you while exercising. One rule says: Drink water 1ml for every calorie you consume. Example: If you eat 2000 calories a day, you should drink 2000ml (2 liters- 67 us oz ) or approximately 8 glasses of water a day.

Here are some tips:

- Each body reacts differently to the food consumed before exercise. Even though exercising on an empty stomach is not recommended, many people can’t bear food before exercise. If you are one of them, then is best to eat foods rich in carbohydrates at night and exercise in the morning.

- If you don’t know how your body will react to the new diet, then experiment until you find your ideal combination.

- According to experts, women with normal weight should consume 200 calories and 600ml water, one hour before starting to exercise.

Before exercise consume foods rich in complex carbohydrates.

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