Eating And Exercise
Eating Before And After Exercise
Eating And Exercise: Any-time you workout, you do so in order to try and maintain health. You also know that you have to eat as well, so your body will have the power it needs for training and stamina for day to day tasks of life. For making the best of your training, what you eat before and after you training is very essential.
No matter if you are going to be doing an aerobic exercise or a resistance workout , you should always make it a point to eat a healthy mix of protein and carbohydrates. What makes that identifying percentage of carbohydrates and protein you eat is whether or not you are doing aerobic exercise or resistance training and the intensity stage that you plan to train at.
A suitable time for you to eat your pre training meal is approximately an hour before you start. If you plan to work at a low a impact level, you should keep your pre workout meal down to 200 energy or so. If you plan to training at high intensity levels, you will probably need your meal to be between 4,000 and 5,000 calories.
Eating And Exercise
Eating And Exercise – Those of you who are doing an aerobic exercise workout will need to eat a mix of 2/3 carbohydrates and 1/3 protein. Doing so will give you longer continual power from the additional carbohydrates with enough protein to keep your muscle from fatiguing quickly while you training.
For resistance training, you’ll need to eat a mix of 1/3 carbohydrates and 2/3 protein, as this will help you get a lot of power from the carbohydrates to perform each set you do and the additional protein will help keep muscle tissue fatigue down to minimal amounts while you exercise.
When it comes down to it your pre training meal is just as essential as eating and exercise. Anytime you train, whether its aerobic exercise or resistance training, you drain energy in the way of glycogen. The brain and central nervous system depend on glycogen as their main source of fuel, so if you don’t replace it after your training, your body will begin to separate down muscle tissue into amino acids, and then convert them into useful fuel for the brain and the central nervous system.
Keep in mind that mostly during resistance exercise, you’ll separate down muscle tissue mass by creating very small tears. What this means, is that after training, your muscle tissue will immediately
go into maintenance mode. Protein is the key here for muscle maintenance, as you don’t want muscle tissue breaking down even further to make fuel instead of lost glycogen.
Eating and Exercise:
Once you have completed an aerobic exercise workout, you’ll need to eat mainly carbohydrates, preferably those with a high fiber content. Grain, oats, whole wheat pasta, rice and fruits are fantastic sources. Also, try to eat 30 – 50 gram of their types of carbs after you workout. After your cardio training, it is okay to eat within 5 – 10 minutes – eating and exercise, eating health foods after you exercise is good to help refuel fatigued muscles.
Once you’ve completed a resistance workout, you will need to eat a variety of carbohydrates and protein. As opposed to aerobic exercises, resistance workouts will separate down muscle tissue mass by creating micro tears.
You’ll need protein as this happens to develop and maintenance these tears so that muscle tissue can increase in size and strength. The carbs will not only replace the missing muscle tissue glycogen, but will also help the protein get into muscle tissue cells so it can synthesize into structural protein, or the muscle itself.
After your resistance training, you should wait up to Half an hour or so before you eat, so that you won’t take blood away from your muscle tissue too fast. The blood in your muscle tissue will help the maintenance process by eliminating the metabolic waste materials. When doing your eating and exercise program make sure that you have a good nutrition plan and that you perform all the exercises safely and on a regular basis, this will help promote weight loss and aid the body to burn more fat quicker and more efficiently.
- Post Exercise Nutrition (prodigefittips.wordpress.com)
- Food as Fuel: Nutrition Basics for the Exercising Adult (whynotaloe.wordpress.com)
- You Need More Than Aerobic Exercise (e-prescribe.biz)
- Benefits of Resistance Training for Running (runningshoes.org)