Hydration and diet are crucial to your fitness routine. You’ll need to eat and drink specific nutrients before exercising and after leaving your sports club to promote recovery and increase your energy. Here are four tips for refueling to help you maintain a healthy lifestyle. 

Refuel After Exercise With These 4 Tips

1. Start With Carbohydrates

During a workout, your muscles are using stored energy from carbohydrates to field tennis balls and do Zumba moves. Eat carbohydrates within a few hours after exercise to ensure your muscles aren’t depleted and will gain the full benefits of the activity. Eating rice, potatoes, and instant oats are all easy to digest and will hasten the recovery process.

2. Add in Protein

It’s also essential to replenish with protein, as this vital nutrient helps repair and build muscle. After a sports club league, dine on wild salmon, cod, or mahi mahi to gain omega-3 fats, which can limit the risk of heart disease.

3. Don’t Forget Electrolytes

The body sweats out electrolytes during high-intensity activities. It’s important to replace these salts to help your nerves function and better absorb water. Skip pre-formulated sports drinks, as they often contain a lot of sugar. Instead, opt for low-sugar coconut water or salt tablets to replenish your lost electrolytes.

4. Drink Up

You should drink between 30 and 50 ounces of fluid per day. Amp up this number to replace water lost during workouts at the sports club. Being dehydrated can cause dizziness and lower blood pressure, which is especially dangerous if you work out regularly. 

If you want to join a sports club, head to LifeSport Athletic Club in Libertyville, IL. Their unique facilities offer training for life, including fitness classes like Zumba and yoga, pilates, and power-lifting. Plus, join a tennis league to meet new partners and hone your skills. Call (847) 362-5553 or visit their website for information on their upcoming classes.