Based on these results, here’s what I’d recommend to a novice athlete:
Note that nutrition is part of this equation, but diet will never be the whole story. I always recommend a multi-step nutrition strategy. For those who prefer, I’ve also included some nutrition guidelines for weightlifters below, in case you’re looking for an alternative nutrition strategy.
Eat a large breakfast or two hours before you exercise: If you eat your meal prior to exercise, you’ll reduce the risk of adverse effects on your training and your recovery. For example, if you eat a large breakfast, you won’t have much room to consume a big lunch or dinner, and that will make it easier to consume enough calories to carry you through the evening. When you skip breakfast and try to burn through your intake of calories during your workout, you’ll burn through your energy stores and your metabolism won’t have the fuel it needs to keep moving forward.
Beverages with low calories: Drink liquids with low calories – water and a light sports drink or an energy drink are two examples. You can drink coffee or tea – but make it a very small portion. It can be dangerous to consume large amounts of coffee or tea with a pre-workout workout. Especially for pre-workout drinks, you want low calorie products.
Prior to exercise, drink a glass of water or an energy drink 30 minutes before you exercise. When you exercise, drink water or an energy drink 30 minutes prior to you exercise to compensate for the water that you consume during the exercise.
Make your meals high in fiber: Eating fiber boosts exercise performance and reduces the risk of muscle cramping during exercise. Good nutrition choices also reduce inflammation. An unbalanced diet with high levels of saturated fats and carbohydrates increases inflammation and decreases exercise performance. Healthy nutrition choices lower the risk of inflammation and slow it down. Make sure you include the right types of foods in your diet for optimal health.
A balanced diet is important for promoting good health. It will reduce the risk of obesity and chronic diseases such as heart disease. At least three daily servings of fruits and vegetables are recommended for optimal health. So, if you do have an unhealthy diet, I recommend that you choose foods that have good nutrients – in the form of nutrients.
Drink more water: Drink more water. Even if you have little time to prepare a healthy meal. Even if you’re not a big fan of drinking water, at least drink a glass before you exercise. It’s easy – and not a big deal if you don’t drink enough of it on a regular basis. If you exercise during the day, you might want to drink more water during the day. The combination of water and a pre-workout meal has a powerful effect on performance, and it will help you achieve your exercise goals.
Be consistent: Don’t overdo it or you’ll end up losing what you’ve worked so hard to achieve. It’s easier to make good choices if you’re consistently making them.
Beware of dehydration: Don’t push your limits by drinking too much water when you’re dehydrated. You may be tempted to drink a large glass of water before you exercise, but if you’re dehydrated, your body won’t have the water it needs to perform at its best.
Avoid large meals during the day: When you’re dehydrated, you have less energy. Your body will feel like it’s unable to get enough energy during your workout. So, before you exercise, avoid eating large meals – especially during the pre-workout hours. This will help you get a good workout without feeling exhausted and overwhelmed.
Don’t skip meals: If you have a busy day, avoid making a big meal during the evening. If you make your meals at a regular time, your body will have enough energy to get through your day. You’ll have the energy you need to exercise during the evening or the early morning, and that’s when you should eat your pre-workout meal.
Allow your stomach time to digest: Avoid eating or drinking in the hours before you exercise to prevent gastric distress. If you’re going to eat an early breakfast, make sure you eat it 30 to 60 minutes before you exercise. Don’t go right to your exercise routine.
Be consistent: Be consistent in what you eat. Be consistent with your exercise routine. If you eat something every single day, make sure it’s a good choice of food.
Don’t eat too much pre-workout snack: Don’t eat too much pre-workout snack. Make sure that you eat your pre-workout meal within two hours of your workout.
Before exercising, have a pre-workout drink. Depending on what you want to do, pre-workout drinks can consist of sports drinks, protein shakes, gels, or food. They can be pre-workout drinks because of the calories.
They can be pre-workout drinks because of the protein. Don’t drink your pre-workout drink too quickly – if you drink too quickly, it can contribute to dehydration. The longer you wait to drink your pre-workout drink, the more likely you are to experience a slight heart burn, muscle cramping, and digestion problems. It’s best to drink your pre-workout drink slowly to ensure that it’s not harmful to your body.