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SNACKS

WHAT TO EAT BEFORE AND AFTER EXERCISING

BASIC RULES

1. The less time you have to digest before exercising, the less
you should eat.

2. If you feel that you will be exercising for a greater period of time,
treat yourself to a larger portion food (snack) and at the same time
you should wait a longer period of time before exercising.

3. If you're running a marathon, be sure to dine very well.
But if you're only going to run 45 minutes or less early in the morning,
eat a fruit (orange, pear, apple) 15 or 20 minutes before you run,
and do not forget to hydrate.

4. If 2 or 3 hours after eating, you would like to the gym, you do not
need no snack before exercising only your water bottle, unless you
are planning to exercise for 1 ½ to 2 hours, then yes, you can eat
half a celery stick with 2 tablespoons almond cream or a portion of
fruit 15 minutes before training.

5. If you're going to exercise for less than 1 ½ hours in the afternoon
2 or 3 hours after eating, you do not need a snack before training but
if you need a fruit after ... a fruit does have enough minerals to replace
what was lost through your sweat.

6. If you exercise for 1 ½ to 2 hours, apart from having a snack before
you start, make sure you drink water with electrolytes and once you
are done training, have a fruit or 6oz of natural orange juice, and within
the next 30 or 60 minutes, be sure to eat some protein with complex
carbohydrates, like a fish fillet with steamed vegetables and raw salad
with olive oil and sea salt.

Celery has fiber, calcium and vitamin A; and almond cream has protein
and essential oils.  This snack will not fill you up and will slowly release
energy so you can intensify your work out from 45 minutes to up to 1 ½ hours.

An orange has enough minerals to restore electrolytes lost during
2 hours of intense exercise.

Other light snacks to eat before exercising for more than 45 minutes:

6 almonds and ½ of a fruit
6oz of fresh orange juice (avoid all citric if you suffer from gastric problems)
½ slice of whole grain bread or sprouted with almond cream
A slice of fresh turkey ham low sodium with a lettuce leaf and two slices of tomato
½ of a quesadilla with a sprouted tortilla with natural mozzarella cheese

Note: Any of these snacks should be eaten 15 to 20 minutes before
exercising. Once you know the reactions of your body, it will be easier
to know if you need a snack or just water with electrolytes.
You will find electrolytes at any vitamin store with the name of Electromix.

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