![]() ![]() When it comes to fueling up before or after a workout, it’s important to achieve the right balance of carbs and protein. Limit the amount of red meat and processed meats that you eat. Exercisers and older adults may need even more.įor the healthiest options, choose lean proteins that are low in saturated and trans fats. That’s equal to about 0.36 grams of protein for every pound of body weight. ![]() It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise.Īdults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. For example, the University of Rochester Medical Center reports that red blood cells die after about 120 days. Protein is needed to help keep your body growing, maintained, and repaired. Then pair it with an egg, peanut butter, or another protein source. If you prefer toast, choose whole-grain bread.Then, stir some cottage cheese into the batter. If you’re making pancakes or waffles, replace some of the all-purpose flour with whole-grain options.Then, throw in some protein, such as milk, yogurt, or chopped nuts. Instead of eating sugar-laden cereals made from refined grains, try oatmeal, oat bran, or other whole-grain cereals that are high in fiber.In comparison, a fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.įollow these tips for eating a healthy breakfast: A plain white bagel or doughnut won’t keep you feeling full for long. Too many people rely on simple carbohydrates to start their day. Skipping breakfast can leave you feeling lightheaded or lethargic while you’re working out.Ĭhoosing the right kind of breakfast is crucial. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.Įating a healthy breakfast is especially important on days when exercise is on your agenda. ![]() This report summarizes the scientific evidence on physical activity and health, and will be used by the government to develop the second edition of the Physical Activity Guidelines for Americans.Your first meal of the day is an important one.Īccording to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease.
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