What to have before, during and after exercise

For SHA Wellness Clinic
Tuesday December 9th, 2014
Healthy nutrition

Thinking what to have before, during and after exercise is as important as the activity itself. Water is for sure the best source of hydration, but sometimes is not enough. That’s why we asked some of our experts: Teresa Mizón, Health and Nutrition Counselor, Dr. Juan Rubio and our Chef, all of them working at SHA Wellness Clinic, who elaborated this recipes, specially recommended to follow before, during and after exercise.  Try them and start feeling the changes!

Before the exercise:

Instead of having a cold drink or smoothie, it’s recommended to have- 1 or 2 hours before the exercise- some complex carbohydrates in the form of whole grains in an easy way to digest. It is best to prepare a cream or porridge as follows:

Grain porridge:

1 cup cooked whole grain (millet, brown rice, barley, buckwheat)

1 cup water

1 cup unsweetened alternative milk (rice, almond, oats, etc.)

Put everything in a pan and cook for 20-30 minutes until it’s soft and creamy.

This will ensure a high amount of slow-burning energy during exercise, to maintain the digestive system relaxed.





During and after exercise:

Nothing is better than water for purposes of hydration, so we must seize his virtues before, during and after exercise.

But sometimes during and after exercise something that provides a little more energy and act faster is also needed, so a beverage sweetened with brown rice syrup is recommended. The drink alkalizes- which will help fighting fatigue and lactic acid buildup.

Tea for Athletes

1 teaspoon kukicha sprigs tea or 1 bag of kukicha tea

1 litre water

4 tablespoons brown rice syrup

1 tablespoon umeboshi paste

Leave the tea bag or tea twigs in hot water without boiling for 5 minutes. Mix with rice syrup and Umeboshi and let it cool.





Let’s start training on a healthier way!


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