What to Eat During and After Exercise

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What to Eat During and After Exercise

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One of the most important things to do during exercise is hydrate -- and if your workout is 45 minutes or less, fluids may be all you need to keep you going.

"For endurance exercises of one to 2½ hours, aim for 30 to 60 grams of carbohydrates per hour. This will provide carbohydrates to fuel the exercise to supplement the muscle glycogen.
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"Depending on the sport and the comfort of the individual, a range of foods or beverages could be useful here," she added. "Juices, sports drinks, granola bars, fruit and other high-carbohydrate foods and drinks can be helpful. know that liquids are more easily digested. "Solid food sits in your stomach, and for many people, that creates discomfort. So, mostly liquid," he recommended.

What to eat after exercise

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After you exercise, munch on protein, Cohen said, such as dairy products, eggs, meat and poultry.
"After long or very high-intensity workouts, consuming 1 to 1.2 grams of carbohydrate per kilogram of body weight per hour for four to six hours, along with 15 to 25 grams of protein within the first hour after exercise, will replenish muscle glycogen stores as well as support muscle protein synthesis.

For perspective, one hardboiled egg packs about 6 grams of protein.
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"After lighter workouts, eat a well-balanced meal -- including high-quality protein and carbohydrates -- within two to three hours after finishing, and drink enough fluids to replace losses.
What happens if you experience muscle pain after you exercise? Some studies suggest that certain fruit juices, such as watermelon juice and cherry juice, can reduce muscle soreness after exercise.

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