There are no quick and easy solutions to health and fitness; so it is always a good idea to be aware of claims of so-called miracle products on the market. Take a careful look at the food, drink, exercise and lifestyle choices you make, as well as the methods you use to prepare your meals and what form of exercise you participate in. Although no one can guarantee perfect health at all times, there are pre and post workout nutrition tips which will contribute to our wellbeing. An EHIC application lets you get state health care at greatly reduced costs, and this is important if you want to indulge in physical activity for health. During any form of physical activity, your body will be exposed to injury, and adequate protection should be in place for the needs of your particular workouts.

Nutrition for Top Performance

Regular workouts are an essential part of a weightless and fitness program. A well-researched work-out program is a good way to also start learning about healthy nutrition in order to maintain the changes you achieve. By supplying your body with the essential nutrients and fluid it needs, your body will be able to cope with the increased energy needs that physical activity can induce. Your before- and after workout foods play an important role in the effectiveness of any workout and will provide both dietary and energy requirements.

Foods which Provides Energy and Nutrients

The food intake needs of athletes will vary, depending on the type of exercise and the time spent exercising. Foods you will specifically need before a workout will be

carbohydrates – concentrated carbohydrates sources like liquid meal supplements, sports drinks, sports bars will be useful.
Grains – a slice of bread, a cup of brown rice or a cup of pasta
Fruits– 3 tablespoons of raisins for instance, and 3 medium pieces of fruit
Vegetables and legumes – 3 medium potatoes, a cup of baked bean, some butternut and carrots
Dairy – skim- or low fat milk, drinking yoghurt
Protein foods – protein needs are met easily with a well-balanced diet. Protein can be supplemented through the addition of skim milk or by consuming additional egg white.
Vitamins – supplementation for athletes is a controversial matter but for any athlete with micronutrient deficiencies, supplementation may improve performance.
Minerals – electrolytes are minerals that your body will need to prevent cramping. Cramping can be caused because we sweat heavily during a workout and electrolytes like potassium, magnesium, chloride and sodium are lost. Performance can be hindered is lost electrolytes are not replaced.
Fluid replacement – critical for preventing dehydration and an intake of up to 1000ml of water per hour are recommended in different sports. Some carbohydrate containing drinks are often more preferable than water.
Fat – provides a high concentration of energy and there are vitamins which need fat in order to be absorbed.

Adequate Protection for Workout Injuries

Health benefits start occurring with physical activity but if you have a heart condition, are pregnant or you have a joint problem, see your doctor before you start with any physical workouts. Pre and post workout nutrition tips are great when you are out of condition for instance and your muscles are susceptible to injury. There are also benefits for EHIC application; and anyone insured can receive medical treatment in any member state at next to nothing costs. This means you can stay physically active wherever you are without having to return to your home country should you require medical care.