Exercise and Nutrition

Nutrition is critical during fitness and exercise. It supports the body with enough energy required during physical activities (Spriet, 2019). Pre and post-exercise nutrition is essential to help with energy during the exercise and replace the lost energy. This helps in the maintenance of good body health. One of the most essential nutrients during pre and post-exercise is water. It is being hydrated before, during, and after the exercise prevents dehydration, which can cause low energy levels and muscle spasms that occur during exercise (Whitney & Rolfes, 2018). Carbohydrates are essential during pre-exercise. Carbohydrates give the body energy required for exercise, ensuring it can replenish its glycogen stores during exercise (Kerksick et al., 2017). If the body does not have adequate glucose during physical exercise, it can quickly tire due to low energy levels. Some carbohydrate-rich foods that can take about an hour to exercise include crackers, granola bars, oatmeal, and peanut butter (Whitney & Rolfes, 2018). These foods will help give the body enough glucose levels during and after the exercise.

Post-exercise is critical in replenishing the calories, nutrients, and electrolytes lost during the exercise. Nutrition taken after exercise should be rich in complex carbohydrates and healthy proteins, enhancing muscle recovery, and foods rich in electrolytes that could have been lost during sweating (Kerksick et al., 2017). Complex carbohydrates include quinoa, wheat bread, and white rice, which prevent fatigue and blood glucose levels (Whitney & Rolfes, 2018). Healthy protein sources include grilled chicken, oatmeal, eggs, and salmon (Kerksick et al., 2017). This food will help in muscle repair and promote a speedy recovery. Some critical electrolytes lost during sweat include calcium, potassium, and magnesium. It is critical to replace these lost electrolytes to prevent muscle cramps and dehydration (Whitney & Rolfes, 2018). Examples of electrolytes-rich foods include bananas, oranges, celery, apples, and sweet potatoes (Whitney & Rolfes, 2018).

Physically, individuals require an average of around 2000-2500 daily caloric intake to maintain a healthy weight (Kerksick et al., 2017). Athletes should thus have a nutrition regimen that supports their physicality. They must balance nutrients, water, and energy requirements. They must understand the types of food that will help them achieve what they want during their exercises. Pre-exercise meals must be easily digested and offer the body enough food and carbohydrates for exercise. They provide carbohydrates and proteins required for physical activities. They should be eaten an hour before exercise (Whitney & Rolfes, 2018). Thus, the primary role of pre-exercise nutrition is to provide energy, prevent dehydration, and ensure an individual does not have muscle cramps. This will enhance their performance during the exercises.

On the other hand, post-workout snacks help post-exercise recovery and replenishment of glucose lost during the exercise. It replenishes glycogen stores that were exhausted during the exercise. Individuals should consume foods rich in carbohydrates and proteins. Carbohydrates help replenish glycogen stores, while proteins help muscle recovery (Whitney & Rolfes, 2018). After exercise, meals that should be taken include dark leafy greens, pasta, sweet potatoes, avocadoes, rice, and eggs.

In conclusion, physically active individuals must have a nutrition regimen to maintain a healthy weight during exercise. They must ensure they do not become dehydrated or suffer muscle cramps. Pre-exercise nutrition should include water and meals rich in carbohydrates, while post-exercise nutrition should include meals rich in electrolytes, proteins, and carbohydrates.

References

Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., Taylor, L., Kalman, D., Smith-Ryan, A. E., Kreider, R. B., Willoughby, D., Arciero, P. J., VanDusseldorp, T. A., Ormsbee, M. J., Wildman, R., Greenwood, M., Ziegenfuss, T. N., Aragon, A. A., & Antonio, J. (2017). International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0189-4

Spriet, L. L. (2019). Sports nutrition for optimal athletic performance and health: Old, new and future perspectives. Sports Medicine, 49(S2), 99-101. https://doi.org/10.1007/s40279-019-01224-4

Whitney, E. N., & Rolfes, S. R. (2018). Understanding nutrition. Cengage Learning.

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Exercise and Nutrition