By Josephine Agbonkhese

Understanding the connection between eating and exercise, whether you’re doing a casual workout or training for a competition, can make a difference in your workouts. The following tips can help you maximise results.

However, ensure to let your experience guide you on which pre- and post-exercise eating habits work best for you.

1. Breakfast

If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. If you don’t eat, you might feel slow-moving or lightheaded when you exercise.

2. Watch the portion size

Be careful not to overdo it when it comes to how much you eat before exercise. Eating too much can leave you feeling slow-moving. Eating too little might not give you the energy you need during your workout.

3. Snack well

The key here is how you feel. Snacks eaten soon before exercise won’t give you added energy if your workout lasts less than 60 minutes. But they may keep you from feeling hungry. But if your workout is longer than 60 minutes, it may help to have a carbohydrate-rich food or drink during the workout.

4. Eat after you exercise

Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. You can have a snack if your meal is more than two hours away.

5. Drink up

Don’t forget to drink fluids. You need to have enough fluids before, during and after exercise to help prevent dehydration. Experts recommend you drink roughly 2 to 3 cups of water during the 2 to 3 hours before your workout, and then 1/2 to 1 cup of water every 15 to 20 minutes during your workout. You can modify based on body size and whether.