If you play football at weekends or after work you still need to workout regularly to keep in shape. A game usually lasts for about 95 minutes so you need to be in good health. If you workout and don't feel the benefit? If you feel sluggish, tired and hungry all the time, you may need to start exercising differently. The first thing you should do is;

Check Your Hydration Levels
The average adult loses 10-12 cups of water a day (thats not including water we lose from exercise, caffeine, etc. Its estimated that approx 75% of us are chronically dehydrated. And even MILD dehydration will slow down ones metabolism as much as 3%.

And here is the key, all you exercisers Lack of water is the factor in daytime fatigue! This fatigue often gets mistaken for hunger and we eat in a desperate effort to get the fluids in


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to our bodies.

What you can do
Before you exercise
Drink 1-2 glasses of water

During your workout Have about -1 cup of water for every 20 minutes of exercise

After your workout
Have at least 3 cups of water within the hour after you exercise.

Check Your Pre-workout Nutrition
Since you want energy over the long haul, your best bet is to try having some complex carbs before you exercise (like oatmeal, whole wheat toast, or whole wheat crackers).

Some people prefer to get their carbohydrate from fruit, it's up to you.
Try to combine this with a little bit of protein (like peanut butter on your whole wheat toast, or a couple slices of cheese with your apple). Try different combos and see what gives you the most energy.

During your workout
If your workout is under an hour Make sure you keep drinking that water and continue to monitor your body.

If you want to go more than an hour you should try eating 25 to 30 grams of carbohydrate every half hour from sports bars, fruits or whole grains.

If you are exercising for more than 3 hours you should consider sipping a sports drink to replace lost electrolytes. Both sports drinks and energy bars help to maintain your blood sugar levels and prevent muscle glycogen (energy) depletion.

After exercise
Keep drinking water! You also want to refuel with carbohydrates soon after you exercise with toast, bagel, fruits, oatmeal, etc. Your body not only needs to refuel but it also needs to rebuild with some protein since intense exercise involves the breakdown of muscle tissue.

Some possible snacks are
Peanut butter and banana sandwich on whole wheat toast, cottage cheese mixed with fruit, scrambled eggs with whole wheat toast.

The most important thing is to pay attention to your body and feel what works for you as you exercise. If you feel light-headed or dizzy or in pain at any time during exercise stop! Respect your body and learn what it's saying to you.

You will make your body better and stronger through exercise by feeding it, and keeping the energy levels up!

Author:Kay Thompson
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