NESTLÉ: How to Eat and Drink for Exercise

Things you need to know:

1. Eat a light and healthy meal before exercising. If you don’t eat, you may feel sluggish or lightheaded during exercise. Try NESTLÉ Fruit Selection Yogurt, NESTLÉ NESVITA Pro-Weight Management Non-fat Milk, or NESVITA Cereal Beverage. A slice of bread or a small piece of fruit are also good choices. And then wait one or two hours before starting any activity.

2. If you need to eat a big meal before exercising, wait it out. Large meals usually take 3 to 4 hours to be completely digested. The ideal time to wait before starting any fitness activity is about:

• 1/2 hour after a light snack
• 1 hour after a light meal, heavy snack, or meal replacement drink
• 2 hours after a regular meal
• 3 hours after a big feast

3. Don’t eat while exercising. If you do, your body shifts fluid and blood away from your muscles and into the gastrointestinal tract. This increases your risk of stomach ache or muscle cramps.

4. Make sure you’re well hydrated before, during and after exercise. Muscle cramps are caused by excess water loss or dehydration through perspiration. Prevent cramps after exercise, specially the night after exercise, by keeping well hydrated.

• Drink at least 2 cups of water about 2 hours before exercise.
• Drink another 2 cups of water within 20 minutes of exercise.
• And drink water during exercise. Whether you feel thirsty or not, drink 1/2 cup of water every 10-15 minutes. 
• After exercise, compare your post-exercise weight with your pre-exercise weight and drink 2 to 3 cups of water for every pound lost.

5. It’s very important to eat a healthy meal after a workout. This helps the muscles recover and replaces their glycogen stores. Glycogen is the fuel we burn when we exercise.

6. It is not advised to eat a heavy meal in the first hour after exercise. Have a snack or light meal about 30 minutes after exercise. The ideal post-exercise snack is light and nutritious, like a cup of NESTLÉ NESVITA Pro-Weight Management Non-fat Milk, NESTLÉ Acti-V or NESTLÉ Fruit Selection Yogurt.

7. Avoid consuming too much fatty food just before exercising. Fats are harder to digest and remain in your stomach longer, and thus may cause you to feel uncomfortable.

Source: 

https://www.nestle.com.ph/