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Nutrition suggestions in the Fitness plan: Nutrition before, after and during workouts

What you eat and when will have a big effect on your fitness level and how much you will heal from a workout.

Nutrition suggestions in the Fitness plan: Nutrition before, after and during workouts

What you eat and when will have a big effect on your fitness level and how much you will heal from a workout.

"Adequate foodstuffs should be consumed before, during, and after exercise to help maintain blood glucose production during exercise, maximize exercise performance and boost time of recovery," says the American College of Sports Medicine. Athletes must be properly hydrated before exercise and must consume sufficient water to minimize energy losses before and during exercise.

"You don't need to adhere to a strict schedule because there are no hard-fast instructions," said Riska Platt, M.S., R.D., a nutritional specialist at the Cardiac Rehabilitation Program at the Mount Sinai Medical Center in New York. "But there are a lot of things that you might learn before, after, and after you work out."

Before: Power Up!

Not filling up when you start to work out is like "running a vehicle on zero," said Platt, a delegate with the American Heart Association. Often, you won't have enough time to optimize your exercise because you're reducing calorie burning.

Rule # 1: Be aware of how many healthy people forget the value of food essentialsand instead fall low of essential nutrients.

Not having enough vitamins, minerals and other nutrients will jeopardize your wellbeing and achievement.

But exercise feeding is as simple as adopting the well-established principles of a balanced diet: eat lots of fruits and vegetables, eat lean proteins, eat good fats, get carbs from your whole grain, and drink plenty of fluids, particularly water.

Rule # 2: Give the body the strength it wants to perform the job you want to doparticularly though you're attempting to lose weight.

Nutritional washing can reduce muscle mass, decrease bone density, and induce fatigue. This puts you at risk of injuries and sickness, decreases healing time, triggers hormone complications, and menstrual issues for women.

Make sure the eating schedule contains enough calories that are rich with nutrients so you can workout to remain balanced to safe from injuries.

Make a Pit Stop during Workouts:

If you're a professional athlete who practices for many hours, or you have a routine that is low to moderate, keep your body hydrated with short, regular water sips.

You will not need to feed an hour or less after a workout. Although she advises consuming 50-100 calories per half hour of carbs, such as low-fat milk, raisins, or banana, for faster, high-intensity intense workouts.

Rule # 3: Love carbs (you need them) like other people, Carbohydrates get a poor reputation. Yet work over the past 50 years has proven that, through lengthy and high impact workouts, carbohydrates support the muscle. Yes, the more involved you are, the more carbs you require.

But what about athletes' move towards consuming high-fat, low-carb diets? Evidence shows that such diets do not improve athletic efficiency and in turn hinder it at a higher level.

Carbohydrates juice up the brain and body after a workout.

Carbs for regular exercise — Use between 3 to 5 grams of carbohydrates for every kilogram of bodyweight if you're in decent health and want to sustain a normal, light-intensity exercise. It's between 200 and 340 grams a day for someone who weighs 150 pounds (68 kilograms)
Carbs for longer workouts — You may need 6 to 10 grams of carbs per kilogram of bodyweight if you are exercising more than an hour a day. That is 408 to 680 grams per day for a 150-pound male.
Choose balanced carbohydrates such as brown rice, quinoa, whole-grain pasta and toast, sweet potatoes, fruits, and vegetables.

Rule # 4: Protein is essential to restore as it offers the amino acids your body requires to construct and fix muscle.

Most evidence indicates that people who are really healthy will consume 1.2 to 2 grams of protein per kilogram of body mass. That means a person weighing 150 pounds would eat 82 to 136 grams a day. People that are not healthy will be consuming less protein. Look for .8 grams per kilogram of average body weight.

The poultry (25 grams in 3 ounces) and fish (20 grams in 3 ounces) are healthy sources of protein. Many who choose to skip meat should seek soybeans (20 grams per cup) and legumes (about 15 grams per cup) like beans, peanuts, and chickpeas. Some popular examples are milk, Greek yogurt, bacon, and tofu.

Rule # 5: Don't forget fats Fat is a confounding topic for others. Yet a balanced lifestyle is crucial. Fat supplies strength and helps consume vitamins in your body. Those vitamins (such as A, D, E, and K) also require fat to support the body properly.

Make sure you choose unsaturated fat. Avocado, olive and canola oil, flaxseed, and nuts are good sources.

Rule # 6: Know what you need pre-workout If you work less than an hour at a time, you will have enough nutrition to consume during the day. However, you may want to stop consuming just before your workout to prevent GI problems.

In general, eat one to three hours before your exercise, even though you're trying to perform continuously, high-intensity running, including a half marathon.

Rule # 7: Note the post-exercise The body utilizes after an exercise the accumulated energy sources. You ought to recover some nutrients as quickly as possible after you do the workout.

Research shows that after the exercise, consuming foods rich in protein (within 15 minutes) offers critical amino acids that create and strengthen muscles. This could also increase the resources the body can bring into storage on which to draw in the future.

During your exercise, you may want to replenish the calories and fluids too. One technique is eating a smoothie post-workout.

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YourFitnessRink - Fitness and Health Matters: Nutrition suggestions in the Fitness plan: Nutrition before, after and during workouts
Nutrition suggestions in the Fitness plan: Nutrition before, after and during workouts
What you eat and when will have a big effect on your fitness level and how much you will heal from a workout.
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