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| Prior to Exercise | ||||||||||||||||||||
| Although most people get about 40-45% of their energy from carbohydrates, anybody who exercises regularly should boost that to 60% or more to keep their muscle glycogen levels high. (Glycogen's the stuff that fuels muscles during exercise.) That means plenty of bread, cereals, rice, pasta, beans or potatoes at every meal. | ||||||||||||||||||||
| After Exercise | ||||||||||||||||||||
| It's vital to eat soon after exercise as this is the most efficient time to replace your muscle glycogen stores. Unless you're able to eat a proper meal witin an hour or two, eat a snack containing 50g of carbohydrates such as two large bananas, two scones or a large bowl of cereal. You also need to drink, preferably lots of water. | ||||||||||||||||||||
| Water | ||||||||||||||||||||
| Next to oxygen, water is the most vital substance for the existence of life. Whilst it is possible to last for a number of weeks without food, we cannot last for more than five days without water. Once a glass of water is consumed, it does not just take up any vacant space in the body. It begins a continuous cycle flowing through the body in the form of blood, lymph, tears, urine and also as digestive jucies. It also acts as a lubricant for the eyes and as a shock absorber for the joints and bones. Perhaps the most noticeable property of water is as a cooling agent. We should aim to drink at least eight pints per day, but it may be better to drink what you can. If your urine is frequently dark, drink more. Aim for a copious, pale straw coloured variety. Bottoms Up! | ||||||||||||||||||||
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