What should you eat before exercise?

Best dishes before exercise
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. Prepare meals pre-performance exercises are very important because they will help you in performing exercises efficiently and get the best benefit from the exercises also prevent those diets low blood sugar, leading to feel headache and fatigue, so we chose you the best meals you can eat before the performance your exercise sports radios.

Bananas
The banana panels natural energy where filled with banana carbohydrates are easy to digest and potassium, which helps maintain the functions of the nerves and muscles, so eating a banana medium will maintain the level of your diet is high, as is advised to eat bananas to exercises morning where you can eat a banana medium with half a cup of yogurt and wait half an hour before heading to the gym.
Oats
Filled with oat fiber, which means that it will launch carbohydrates into the bloodstream gradually as you can to save your energy level during exercise, oatmeal also contains vitamin B, which helps in the conversion of carbohydrates into energy, just drink a cup of oatmeal before beginning your exercise half an hour.

Bread flour
A piece of bread made from flour is a good source of carbohydrates as you can put some jam or honey to get more energy or poached eggs for protein, and if you at lunch time you can work Sandwich bread flour and some slices of chicken meat so that has got 30 grams of carbohydrates and 15 to 20 grams of protein.

Fruit Juices
Containing fruit juices on the high level of carbohydrates and protein are also easily consumed a quick digestion, try mixing half a cup of yogurt low fat with half a cup of fruit and a glass of fruit juice, and reminds experts that people prefer to ignore fruits and foods many carbohydrates and get protein and that needs to be great time to shift to energy during exercise unlike carbohydrate fruit which is fast becoming, protein is used to prevent muscle damage.

What should be avoided?
If you do not intend followers that list, it is important to keep in mind to avoid fatty foods before exercise because fat is not digested quickly and that makes you feel Baltkhmh, lethargy and abdominal cramps, although carbohydrates useful but you should avoid obtained from sweets, they lead to feeling Card sudden end Banayark during exercise, and should not be eating a lot before exercise as this will indigestion, drowsiness, nausea and vomiting.

The importance of warm-up exercises before exercise

Why is it important to warm up before exercise?

Warm is the act of preparing for the event or workout or exercise during practice for a short time before that. Warm-up helps reduce the risk of aches and pains that come with exercise. Physiological reason to warm up the system is to help your blood circulation to pump oxygen-rich blood to the working muscles. The idea is to increase the session throughout the body in a gradual manner. Even preparing proper warm body safely to the increased demand of exercise. Cold muscles do not absorb shock or impact as well, and are more prone to infection.

Help warm you prepare mentally and physically for exercise and reduces the chance of injury. During warm-up, and can often any injury or illness you have to be recognized, and to prevent further injury. Other benefits appropriate warm up as follows:

Increase the circulation of blood through your tissues, which makes muscles more flexible.

Increase the delivery of oxygen and nutrients to the muscles. This prevents you from breathing early exit.

Preparing to stretch your muscles

Preparing your heart to an increase in activity, and prevent a rapid increase in blood pressure

Prepares you mentally for the next exercise

Increased muscle temperature - and high temperatures inside the muscles that are used during the warm-up routine. Muscle temperature both contracts more forcefully and relaxes more quickly. In this way can enhance both speed and power. Also, the likelihood of excessive muscle and much less damage.

Increased body temperature - and this improves muscle flexibility.

Aneurysm - and this reduces the resistance to blood flow and decrease stress on the heart.

Improve the cooling efficiency - through the activation of heat dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.

Increase the temperature of the blood - blood temperature increases as it travels through the muscle. With high blood temperature, and oxygen binding to hemoglobin weakens oxygen is more readily available in the muscle, which may improve stamina.

Average improvement movement - is to increase the range of motion around the joint.

Hormonal changes - your body increases its production of hormones responsible for regulating various energy production. During warm-up this balance of hormones increases the carbohydrates and fatty acids available for energy production.

Mental preparation - and warming up is also a good time to mentally prepare for this event by clearing the mind, increase concentration, and review the skills and strategy. Can also relax positive images of the athlete, and building focus.