Topic
Health Education on Diet and Exercise
Instructions
Answer preview
Sample of Initial Educational Material
Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it’s a casual workout or training for a competition. Consider these eating and exercise tips.
1. Eat a healthy breakfast
qIf you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well-fueled going into a workout. Studies suggest eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer duration or higher intensity. If you don’t eat, you might feel sluggish or lightheaded when you exercise.
If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something such as a sports drink. Emphasize carbohydrates for maximum energy.
Good breakfast options include:
Whole-grain cereals or bread
Low-fat milk
Juice
A banana
Yogurt
A pancake
And remember, if you normally have coffee in the mornings, a cup before your workout is probably OK. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach.
2. Size matters
Be careful not to overdo it when it comes to how much you eat before exercise. The general guidelines suggest:
Large meals. Eat these at least three to four hours before exercising.
Small meals or snacks. Eat these about one to three hours before exercising.
Eating too much before you exercise can leave you feeling sluggish. Eating too little might not give you the energy to keep you feeling strong throughout your workout.
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