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Food for energy
Starch and other forms of carbohydrates yoga journal provide a source of energy for your body to function in the best way, regardless of your sport or activity.
In general, the more exercise you dohot yoga the more carbohydrates you will need to include in your daily meals and around exercise.
A demanding exercise regimen will use your stored carbohydrate energy quickly, so include some carbohydrates in most of your meals.
A diet low in carbohydrates canyoga journal cause lackhot yoga of energy during exercise, loss of concentration and delay in recovery.
If you want to adopt a low carbohydrate diet for your sport, you should consult a specialist.
Healthy sources of carbohydrates include:
wholemeal breadhot yoga
whole grain breakfast cereals (including some cereal bars)
Integral rice
Wheat pasta
potatoes (with skins)
fruits, including dried and canned fruits
Food for the muscleshot yoga
Eating foods rich in protein is not enough to develop large muscles.
Muscle is obtained through a combination of muscle yoga journal building exercises and a diet that contains protein and sufficient energy derived from a balance between carbohydrates and fats.hot yoga
All the proteins you eat are not used to form new muscles. If you eat too much protein, the excess will be used primarily for energy once your body has what it needs for muscle repair.
Most fitnesshot yoga enthusiasts can get enoughyoga journal protein from a healthy and varied diet without having to significantly increase their protein intake.
Healthy sources of protein:hot yoga
beans, peas and lentils
cheese, yogurt and milk
fish, including blue fish such as salmon or mackerel
eggs
Tofu, tempeh and other herbal meat substitutes
cuts of lean and sliced meat
chicken and other poultry
A protein source should be included in most meals to optimize muscle building.
Taking protein before and after a workout has been shown to help start the muscle repair process.
Protein snack training:yoga journal
milk of all types, but low fat types contain less energy
soy drink without sugar
natural milk yogurt of all kinds, including Greek yogurt and kefir
Soy yogurt and other herbal alternatives
mixed nuts and seeds without salt
dried fruits without sugar
boiled eggshot yoga
hummus with carrot and celery
Food before sport and exerciseyoga journal
You should plan about three hours before exercising after a main meal, such as lunch or dinner.
One hour before exercise, take a light snack containing protein, and be more rich in carbohydrates and less in fat, is a good optionhot yoga to help you perform during your workout and recover later.
Choose a sandwich that you digest quickly, such as:yoga journal
porridge
fruits, like a banana hot yoga
a slice of whole wheat spread finely with walnut butter
a bun of nature or fruits with low-fat cheese
yogurt or non-dairy alternatives
cottage cheese and cookies
a glass of milk or other non-dairy products
Snacks to avoid before exercisehot yoga
These types of foods can cause stomach upset if consumed just before exercise.
Fatty foods, such as:
yoga journal french fries or french fries
lawyershot yoga
olives
chips
whole cheeses
large amounts of nuts
Foods rich in fiber, such as:
raw vegetableshot yoga
high fiber cereals
Nuts and seeds
Food and drink during exercise
Most exercises of less than 60 minutes require water.
If you exercise more, take a quick digestion carbohydrate and some electrolytes (salts and minerals), such as:hot yoga
an isotonic sports drink
a glass of milk
a bananahot yoga
dried fruit
a cereal or sports bar
carbohydrate gelhot yoga
Be sure to drink enough water (or similar) while exercising.
Water and exercisehot yoga
Not drinking enough water can have a significant effect on your performance.
You should start any well-hydrated exercise session. It means drinking water regularly during the day.
The choice of the drink depends on the intensity and duration of the exercise, as well as on your training objectives.
In general:
only water is needed for a moderate exercise that lasts less than an hour
an isotonic sports drink, milk or a combination of carbohydrate-rich foods and water for difficult sessions that last more than an hour hot yoga
You can make a homemade sports drink with 200 ml of pumpkin (without low calories), 800 ml of water and a large pinch of salt.More information on our page about water and beverages.What to eat after exerciseFood and drinkyoga journal also play a role in the effective recovery of training. If you train several times a day, refuel with a source of carbohydrates and protein,hot yoga such as a glass of milk and a banana, within 60 minutes after the end of the first If you are training less or have more time to recover , be sure to rehydrate with water and eat as soon as possible afterwards.yoga journal This could be your next main meal.
Well Written!!
ReplyDeletethank you very much Huma Syed
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