Anytime you exercise, you do so in order to try and maintain good health. You also know that you have to eat as well, so your body will have the energy it needs to exercise and maintain your everyday tasks. For making the best of your exercise, what you eat before and after you workout is very important.
No matter if you are going to do a cardio workout or a resistance workout, you should always make it a point to eat a balanced mix of protein and carbohydrates. What makes that determining percentage of carbs and protein you consume is whether or not you are doing cardio or resistance exercise and the intensity level that you plan to work at.
The best time to eat your before work out meal can be an hour before starting. If you want to work at a low intensity level, you ought to maintain your before work out meal into Two hundred calories or so. . If you want to workout at a high level of power, you?ll likely need to have your meal to be in between 4,000 and 5,000 calories.
Individuals who are doing a aerobic session should consume a combination of 2/3 carbohydrates and 1/3 necessary protein. Doing this will provide you with longer continual energy from your extra carbohydrate food with plenty proteins to maintain your muscles from deteriorating as you workout.
For resistance workout you will have to eat a mixture of 1/3 carbohydrates and also 2/3 necessary protein, since this will allow you to get a lot of energy from the carbohydrates to perform each set you do and also the extra proteins may help retain muscle tissue break down to a minimum as you workout.
Eating after you exercise is just as important as your pre workout meal. Anytime you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen. The brain and central nervous system rely on glycogen as their main source of energy so if you don?t replace it after you exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system.
Keep in mind that mostly during resistance exercise, you?ll break down muscle tissue by creating micro tears. What this means is that after a workout, your muscles will instantly go into repair mode. Protein is the key here for muscle repair, as you don?t want muscle breaking down even further to create fuel instead of lost glycogen.
After you have completed a cardiovascular program, you will need to eat mainly carbs, ideally individuals with high dietary fiber. Rice,oat meal, wheat grains, pasta as well as northern fruits are fantastic sources. Additionally, try to eat 30-50 grams of these kinds of carbohydrates once you workout. After your cardiovascular exercise, it?s okay to eat within Five to ten minutes.
Once you have finished a resistance exercise, you will have to consume a combination of carbohydrates as well as proteins. Unlike cardio exercises, resistance workout routines may breakdown muscle tissues by creating small rips.
You will need proteins since this transpires to build-up and also restore these rips so that the muscle tissue could boost in size and also strength. The carbohydrates doesn?t just exchange the lost muscle tissue glycogen, but will also assist the necessary protein enter into muscle cells so that it can synthesize directly into structural proteins, or perhaps the muscle tissue itself.
After your resistance exercise, you should wait up to 30 minutes before you eat so that you won?t take blood away from your muscles too fast. The blood in your muscles will help the repair process by removing the metabolic waste products.
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Source: http://newhealthandfitness.org/2012/03/06/healthy-eating-and-exercise/
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