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Everything you need to start working out safely and effectively in 2021, according to personal trainers, nutritionists, and exercise scientists

Insider reports on what people new to exercise should know about working out safely and effectively. The four part feature discussed the best workout programs for beginners, what to do when feeling sore and equipment recommended for purchase according to experts. Additionally, Heidi Skolnik, MS, CDN, FACSM, sports nutritionist in the Women's Sports Medicine Center at HSS, explained how nutrition plays a role in reaching exercise goals and how to properly fuel workouts.

Determining how to fuel your workouts comes down to the intensity, duration, and the number of times a week you work out, plus the time of day and your hunger levels, noted Skolnik. “Some people get much hungrier from working out [than others], which can be modulated by eating regularly and consistently.” When working out first thing in the morning, you might want to consider having a snack before. Skolnik cited that some people perform better after getting about 15 to 25 grams of carbs, which is equivalent to a half of a banana or a handful of crackers. It allows them to go harder and then breakfast serves as a recovery meal, she said. However, others don't need that pre-workout snack. For those focusing on strength training, it's probably a good idea to eat something with 11 to 15 grams of protein, like a yogurt, she advised.

As for what to eat after your workouts, consider a carb-protein combo, heavy on the protein post-weightlifting. Your muscles are more open to repairing and rebuilding right after exercise. However, as long as you get enough protein in 24 hours, you'll still gain the benefits, Skolnik said.

Skolnik also shared details to consider when it comes to nutrition, such as drinking more tart cherry juice to help fight off muscle soreness; eating foods such as bell peppers and oranges, as these foods contain vitamin C (a nutrient that can help with tissue repair); and drinking water to stay hydrated.

Read the full article at Insider.com.