NUTRITION SUGGESTIONS AND TIPS – PRE AND AFTER WORKOUT The importance of post workout nutrition cannot be undermined. In order to recover properly from workouts the body needs essential nutrients to rebuild and re-gain energy. Further, eating too much food, or the wrong food before exercise can impair the performance and can reduce the benefits of exercise but it can also weaken the immune system, increase the likelihood of injury, cause hypoglycemia (drop in blood sugar) and reduce energy and performance during subsequent exercise sessions. The quicker the proper nutrients after workout are taken, the more effective the recovery will be. Noting that the best diet for Sporty individuals depends on several factors:
PRE – WORK OUT- NUTRITION The goal of this meal is to prepare the body for the intense training you’ll put it through. Pre-workout meal should be focused on protein and complex carbohydrates. It is important that both of these macronutrients be present. The meal should be consumed about 60-90 minutes before exercise begins to allow the body time to digest and make the nutrients available to the body during exercise. Here are some meal suggestions: Bread, pasta, fruits and vegetables and energy bars. You can even choose low-fat yogurt or some granola or cereal if you have at least 3 hours before your session. Complex Carbohydrates include: Bread, cereal, rice, pasta, potatoes, dry beans, carrots and corn. Green vegetables like green beans, broccoli and spinach contain less starch and more fiber. All grains include starchy carbohydrates. AFTER – WORK OUT NUTRITION Eating after exercise is important as well to restore glycogen. The muscles need the raw materials to recuperate after work out. The first nutritional priority after exercise is to replace any fluid lost during exercise, so replenish yourself with water or juice as soon as you are done. Post -Workout meal should contain 2 things,proteins and carbs and some healthy fats too. Research has shown that eating 100-200 grams of carbohydrate within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. However, combining protein with carbohydrate in the two hours after exercise nearly doubles the insulin response, which results in more stored glycogen. Proteins also provide the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise (or strength-training), and can increase the absorption of water from the intestines and improve muscle hydration. Dried fruit and nuts Fruit OR Vegetable juice along with Chicken or Vegetable sandwiches (preferably brown bread) Vegetarian omelet with toast or roll Chocolate milk Cereal with milk (low fat choice preferable) Eggs and toast (preferably poached) A protein or energy bar A protein or energy shake Yogurt Grains What NOT to eat after a Workout? You should NOT be eating fat. Fat slows down digestion. It would also be slowing down the digestion of protein and carbs that you had after the work out. This is the exact opposite of what you want to happen. We all know the importance of exercise, but we’ve often faced the question about What to eat before and after a workout, and how much time should we give after a meal before we hit the gym? Is this important? Yes, indeed, as this can very well be responsible for how effective your workout is!! Copyright © myholisticfitnessperth 2008 - All rights reserved
21 Jun 2010
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