With summer approaching, many women think about their bikini body and start exercising, especially outdoors. Because why would you do a workout indoors? When you exercise outside you get a good dose of fresh air and extra color on your cheeks! By the way, you don't necessarily have to schedule a separate sports moment for extra exercise in the outdoors. Don't live too far from your work? For example, start by cycling to your workplace. And are you going on holiday soon? Then you have plenty of options to start the day sporty. Swimming a few lengths in the pool is already very effective. It is important to adapt your diet to these summer sports moments. Whether you play football, run, swim during your vacation or cycle to work, the right nutrition contributes to improving your fitness. Weight Watchers dieticians Iris Maring and Marlieke van Balkom give the following nutritional tips to help you.
1. Eat a varied diet
It is important to eat a varied diet so that you get all the necessary nutrients. If you do not exercise for more than an hour, it is not necessary to eat more than you normally need. If you regularly exercise for longer than an hour, your body can use some extra energy.
2. Time your eating moments well
Exercising on an empty or full stomach is unwise. You can get stomach problems and that leads to less performance. That is why it is best to eat a good meal two hours before you exercise. For example, eat two whole-wheat sandwiches spread with low-fat margarine and topped with chicken breast or a boiled egg and drink a glass of skimmed milk.
3. Have a snack
A small carbohydrate-rich snack before your exercise, such as a banana, prevents you from getting hungry during exercise and gives you energy.
After exercise, it is best to eat a protein-rich snack with carbohydrates. Proteins help to repair your muscles and stimulate muscle building. Carbohydrates ensure that your energy level returns to normal after cycling. Take, for example, a small bowl of cottage cheese with some fruit in it.
4. Drink enough fluids on time
Normally, drinking 1.5 to 2 liters of fluid per day is sufficient. But it is important to also drink during intensive sports moments. It is also recommended to drink plenty of water (500 ml) two hours before your exercise. Especially in the summer at slightly higher temperatures.
