If you embrace physical activity after a heart attack or other heart event, a way to go! The benefits are undoubtedly – in addition to reducing the risk for another heart problem, movement can enhance your mood, energy, sleep and much more.
Whether you are working on a supervised program or on your own, it is worth considering what to eat before, and possibly during your meeting. How much protein do you need? Do you have to have sports drinks or special supplements?
The good news: It is simpler than you think, and to a large extent comes down to what feels you right. With a little test and wrong, you can understand which food and drinks sit well and give you energy.
A word for terminology
Some people understand the word “exercise”. It can bring uncomfortable memories of gymnastics, or a vision of pushing from a drill to exhaustion and perhaps even pain. This is not what we are aiming for!
So you often see the phrase “physical activity”, though it is cumbersome. Or “workout” as I use. Some authors refer to “movement” or “happy movement”, which I love! It reminds us of being active in ways we enjoy. Amen to that!
In any case, I say “exercise” in this position, because cardiac rehabilitation programs use it, but I know I’m talking about moving your body with the most flexible, fun ways of confirming life.
Okay, he said …
What to eat before exercise
Goal: To give you energy, prevent low blood sugar and support heart health.
Ideal time: 1-3 hours before
What to include:
Carbohydrate: Your main fuel before training should be based on carbohydrates. Think of oatmeal, toasted toasted wheat, or a wholemeal tortilla. Fruits are mainly carbohydrates, so an apple or orange can also give you energy before training.
Gift: These examples are low glycemic index (Gi) carbohydrates, which can provide a Most stable carbohydrate release during exerciseWhich means you will have gas in the tank for a longer period of time. Eating more low -granules GI and starch can also help with blood sugars and Ldl cholesterol.
They are also excellent sources of fiber, good for heart health as well as a happy gut. But if you are not used to eating much of it, your first meeting is not the time to experiment. Start with the food you are used to and move to choices of higher fibers over time.
Protein: A medium amount can help you maintain more and help build your muscles. For example, you have a cup of Greek yogurt with your oatmeal, over the toast with cheese or wrap the eggs in your tortilla (maybe with spinach and chopped tomatoes).
Hydration: You will feel better if you start your workout well hydrated. Water is all you need! Sports drinks are recommended for exercise that lasts more than an hour.
What about coffee? Ask your nurse or doctor. While caffeine can give you an exercise energy reinforcement, some cardiac rehabilitation programs recommend against her for three hours before and one hour after exercise.
Other good options include herbal tea, milk, low -sleep vegetable juice, a half a mug of fruit juiceor a small smoothie.
How much to eat? Allow the window of your hunger and time to dictate this. If you eat breakfast two hours before exercise, your regular breakfast will probably be good. Just make sure you have a balance of protein and carbohydrates, including fruits or vegetables.
On the other hand, if your exercise session starts in just 15 minutes, you have something small like banana and a handful of peanuts. The Energy Bar of Nature!
This is probably self -evident, but avoid excessively greasy or heavy meals before exercise.
Listen to your body
The most important factor is the way in which these foods let you feel. Do you break or have PEP in your step? Do food agree with the GI system?
Experiment to see what works best for you. (Maintaining a magazine can help.)
Do you have to eat during exercise?
Goal: Stay hydrated.
If your session is less than one hour, the water should be all you need. Drink to satisfy your thirst, especially if it’s hot and work hard.
(If your blood sugar falls too low, staff can offer you juice.)
What to eat after exercise
Goal: Repair the muscles, replenish the electrolytes and feed you for the rest of your day
Ideal time: Within 1-2 hours of your workout
What to include:
Protein: Protein after exercise is useful for repairing and building your muscles. While the top priority of protein is enough overall, having 20-40 grams within two hours of exercise It is optimal.
Not a nutrient meter? You don’t need it! You just have a balanced meal, including a piece of meat, poultry or fish of a deck of cards or two or more vegetarian protein sources. For example, combine a bowl of lentil vegetables with a glass of milk.
Herbal foods are not as rich in protein, but they are critical for good cardiovascular health, fiber supply, minerals such as potassium, antioxidants and phytochemicals such as polyphenols.
Carbohydrate: They can help replenish used energy reserves after exercise. You will find them in whole grains, fruits, vegetables – even milk and yogurt.
Hydration: Keep drinking water or other low sugar drinks. Some foods also contribute to liquids, such as yogurt, soup and many fruits and vegetables (eg watermelon, cucumber and lettuce).
Electrolytes: For an exercise that lasts less than an hour, you will usually not need anything special to make up for the lost electrolytes. Most foods that support heart health have potassium, magnesium and/or calcium and sodium is certainly not difficult to find!
How much to eat? You don’t need many extra foods. Let your appetite be your guide.
For example, if you had breakfast at 7am and exercise from 8-9am, a small snack will keep you on a cottage with pineapple or homemade mixture of paths and orange. Then lunch as usual!
Example 1: noon on foot
Usually the cardiac recovery program will encourage you to exercise at least once a week, except for sessions with them. If you plan to go for a walk at noon, should you eat first or after?
Try a mid-morning snack 1-2 hours before your walk. As above, you will mainly want healthy heart rich in carbohydrates such as cereals and fruits, with a moderate amount of protein. For example, a cup of chia pudding with berries, or a handful of wholemeal crackers with hummus and chopped tomatoes. Or you could also have some bites of your lunch!
See how this feels and if necessary, adjust as mentioned above.
Example 2: The gym after work
I am always impressed with people who can do this! It gets serious incentives, but you will probably feel refreshed and proud of yourself afterwards.
Say you will be there for an hour, making both heart and resistance. You will need more foods to feel loud through it.
Try a larger snack about two hours before your workout. Say a peanut butter and a banana sandwich on cereal bread or homemade Granola with milk and peaches in slices.
If you are not able to eat until you are on your way, you have something light instead, such as a homemade muffin or Greek yogurt snack. (You will probably want to eat soon after.)
Again, see how these snacks work for you and customize the needs.
Packed snacks
Life may not leave you enough time for lentil soup before exercise. You may be out of fresh apples. While whole foods are ideal, there are snacks packaged snacks. What if you entered a convenience store?
For a lesser low -intensity workout, such as half an hour walk, a pack of nuts would do the trick. (Check the label – some are higher in sodium than others.)
For more demanding exercise, a bar can give you fuel on the on-the-go. Look for one that contains whole grains, nuts, seeds and/or dried fruits. Avoid sweeteners non -sugar. Examples include the Rxbars; Lambars; Polite rods; Kirkland signature nuts.
Easy stores sometimes also have hard boiled eggs, small milk cartons, and even fresh fruit.
How do medicines affect your nutritional needs?
If you live with heart disease, there is a good chance of taking a handful of pills every day. Some heart -related medicines can affect what you need before exercise. Always postpone the healthcare team as they know your unique situation.
But in general, it is especially important to be well hydrated if you take a beta-blocker or diuretic. And with some drugs that reduce blood sugar and diabetes in general, it is especially important to have a balanced snack, including carbohydrates, to prevent low blood sugar during exercise.
Your team will let you know if you need to make any other adjustments, such as restricting or searching for extra potassium. If you have access to a dietician, they may have more time to spend with you. Even simple nutritional changes can get some planning! Talking about it…
Make a plan!
You have heard to take out the exercise clothes and shoes before, so you are more likely to follow and get there. Same with food!
If you can spend a few minutes now think about what to eat and drink on exercise days, note it down and you will be more likely to take it from the store and in your belly when the time comes!
Keep it simple
All you need is a balanced meal or snack in advance, emphasis on carbohydrate -containing foods. Big enough to authorize you, but not so big that you feel weighed.
Then, within a few hours of exercise, another balanced meal or snacks, but this time with an emphasis on protein.
Moisturize well, enjoy, and then celebrate it!
I would love to hear about the next food plan before and after exercise! We mentioned our Facebook team To discuss with others who have hearts concerns.
