Rules to Live By Eating Before Exercise Morning

One problem often encountered when the sport is all about eating breakfast, whether to have breakfast or not? If not breakfast, the body will be weak due to lack of energy as if breakfast is sometimes even abdominal pain.In order not to run out of energy while menghndari with stomach problems, it never hurts to eat before exercise obey the rules of the following morning, as quoted from the Mayo Clinic

1.  A healthy breakfastIdeally, breakfast should be 2 hours before exercise. Energy gain of the dinner was finished sometime during sleep, because during the night the body is also still working to an unconscious activity, including breathing and pumping blood.Breakfast before exercise is very important to increase the sugar content darh so do not run out of energy sources. And energy sources are recommended are as follows:- Bread and cereals from whole grains- Low-fat milk- Juice- Bananas

2. Adjust the portionsServes breakfast is too much can cause stomach discomfort, or the worst is the diarrhea and stomach cramps. Likewise, if too little, might limp body and energy shortages, or even fainting.Rules to adjust the portion of breakfast before breakfast are as follows:- Portion of: should only be done at least 3 hours of sport sebeum- Portion is: should be done at least 2 hours before exercise- Snack or snack: eat 1 hour before exercise is also not a problem.3. Snacks during exerciseEating snacks during exercise is not forbidden by the rules of origin. It probably will not provide additional significant energy, but most can not keep blood sugar levels and avoid disturbing datanganya hunger.Snacks that are recommended are as follows:- Energy drinks or energy foods- Banana or fresh fruit- Yogurt- Smoothies or fruit drinks- Of wheat crackers with peanut butter- Wafer granola4. Eating after exerciseDespite earlier breakfast, in 2 hours after exercise the body still needs to be fed. The goal, among others, to restore glycogen levels and restore the condition of the muscles after hard work.Eating after exercising the option menu is containing protein and carbohydrates as well, for example:- Yogurt and fruit- Peanut butter or meat sandwich- Cheese and crackers- Nuts and dried fruit- Eat regular side dish with meat or vegetables cooked for a vegetarian5. DrinkHydration or adequacy of body fluids is very important to be maintained during exercise. Basically water is enough, but heavy enough to oilahraga with duration of more than one hour there is no harm plus energy drinks because the body needs additional electrolyte.The rules of drinking before, during and after exercise are as follows:- At least 2-3 glasses within 2 hours before exercise- Between half to one cup during exercise. If the weather is hot, then you should drink more often due to higher evaporation.- At least 2-3 glasses of weight multiplied by the reduced during exercise. As an illustration, before and after exercise should then weigh the difference is the amount of fluid lost and must be replaced by drinking.