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Nick Bhasin, Treasurer
The Kinkaid School - Houston, Texas
Teen Board Member 2020 - Present
Nick is a senior at The Kinkaid School. He is a member of the debate team and plays varsity tennis. In addition, he is the president of the South Asian Heritage Club, the vice president of the Young Democrats club, a member of the curriculum committee, the vice president of the community service council, and the leader of the community service technology team at Kinkaid. Nick has also made the High Academic Honor Roll and the Citizenship Honor Roll every year he has been at Kinkaid. Nick volunteers at Teen Mentoring Teens, Big Brothers Big Sisters, Houston Methodist Hospital, MD Anderson, and the Houston Food Bank. During his free time, Nick enjoys teaching and playing tennis, spending time with his family, watching Formula 1, and reading.
Nutrition Before, During and After Exercise
The benefits of exercise are manifold and unquantifiable. Regular physical activity can improve your brain health, help manage weight, reduce the risk of countless diseases, strengthen bones and muscles, and improve one’s ability to do everyday activities. But, to maximize the benefits from exercise, you must always pay attention to what you put into your body before, during and after exercise. Eating the right foods in the right amounts will help you recover faster and get the most out of your physical activity.
Before Exercise
Before working out, it is important to give your body the energy it needs to complete your workout. Mainly, this involves providing your body with carbohydrates, the body’s main source of energy. Consuming even a small amount of carbohydrates can help you train longer and more intensely while also preserving more muscle. Some great examples of food before your workout include whole-grain cereals, whole-wheat toast, low-fat yogurt, whole grain ast, brown rice, and fruits and vegetables. Try your best to avoid saturated fats, as they will slow your metabolism and take away oxygen from your muscles. When it comes to eating before your workout, timing is also important. Ideally, you want to eat a full meal three to four hours before exercising, allowing your body to digest and process all the meal’s nutrients. Then, if possible, two hours before your workout, you want to refuel your body with a higher carbohydrate snack. If you are still feeling hungry leading up to your workout, some mini pre-workout snacks like bananas, applesauce, crackers, or pretzels can also help. Always make sure that these snacks are low in fat and fiber so that your body can easily digest. Eating before workouts is critical; it will allow you to prolong your endurance and maintain your timing and concentration. Finally, never forget to stay hydrated, as you should never wait to feel thirsty to drink more water. While the amount of water depends on the individual, most recommend drinking 4 to 8 ounces of fluid for every 15 to 20 minutes of exercise.
During Exercise
During your physical activity, continue to drink water. To avoid feeling nauseous, keep yourself hydrated with small, frequent sips of water. If you are feeling hungry or need more energy, you can continue to eat high carbohydrate snacks (such as yogurt, raisins, energy bar, and bananas). Ideally, you don’t want to eat more than 50-100 calories every half hour.
After Exercise
Eating a snack or meal with protein and carbohydrates after a workout will help your body recover as quickly and efficiently as possible. Including protein is essential to promote the repair and building of muscles; consuming proteins gives yourself amino acids that repair and build new muscle tissue. Timing is also very important with protein. Most recommend eating within the first 2 hours after a workout to maximize your recovery. You should also continue eating carbohydrates to refuel your glycogen stores. Some great examples of post-workout meals are grilled chicken with rice and vegetables, egg omelet with toast, and oatmeal with protein. Remember to also continue drinking water to replenish your body.
Have fun exercising!
Nick Bhasin
March 2023
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