When you exercise, you do it in order to try to preserve good health. You know that you have to eat so that your body has the energy to carry out the workouts that you do as well as for everyday tasks. But, just what you should eat before and after you workouts is significant for making the best of your workouts. Also, how long you eat before and after each workout is uniformly important.
Whether you are doing a cardio workout or a resistance workout, you should endeavor to build it a point to eat a mix of carbohydrates and protein. What determines the percentage of carbohydrates and protein you should devour is whether you are doing cardio or resistance and the power level you will be working at.
The ideal time to gobble your pre workout meal is 1 hour before you start. If you are working at a lower intensity level, carry on this meal down to around 200 calories or so. If you are working at a higher intensity level, you may necessitate this meal to be as high as 400 to 500 calories.
If you are doing a cardio session, you will require eating a mix of around 2/3 carbohydrates and 1/3 protein. This will give you longer continual energy from the extra carbs with enough protein to maintain muscle from breaking down during your workout.
If you are doing a struggle session, you should eat a mix of around 1/3 carbohydrates and 2/3 protein. This will give you an adequate amount of energy from the carbs to perform each set you do and the superfluous protein will help keep muscle breakdown to a minimum during your workout. It has been revealed that your body most effectively uses protein during physical exertion meaning that taking in more protein before resistance workouts aids in faster recovery as well.
Now, eating after a workout is just as imperative as the pre workout meal. Remember that when you exercise whether it is a cardio or a resistance session, you diminish energy in the form of glycogen. Our brain and central nervous system relies on glycogen as their main cause of fuel so if we don’t replace it after exercise, our bodies will start on to break down muscle tissue into amino acids, then exchange them into usable fuel for the brain and central nervous system.
Also, mostly during resistance workouts, you break down muscle tissue by forming micro tears. This means that right after a workout; your muscles go into a refurbish mode. Proteins are the key macronutrient for muscle repair and so you don’t want muscle breaking down further to fashion fuel in place of lost glycogen.
If you have just finished a cardio session, you will necessitate consuming mostly carbohydrates, preferably ones with high fiber. Oatmeal, rice, whole-wheat pasta, and most northern fruits are good sources. Aim to consume around 30 to 50 grams of these carbohydrates after a cardio session. After cardio, it is ok to gobble within 5 to 10 minutes of completion.
If you have just finished a resistance session, you will have to have a combination of carbohydrates and protein. Because unlike cardio workouts, with resistance workouts you are breaking down muscle tissue by building micro tears. The protein is needed to build up and revamp these tears so the muscle can increase in size and strength. The carbs not only restore the lost muscle glycogen, but also help the protein get into our muscle cells so it can amalgamate into structural protein, or muscle itself.
Chicken or fish with a potato, egg whites with a piece of fruit, or a protein shake with fruit assorted in are good meals after resistance workouts but retain information to keep the fiber low here. High fiber slows down digestion, meaning the protein will acquire longer to reach the muscle cells.
After resistance, it is suggested to wait 30 minutes before eating so as not to take blood away from your muscles too soon. The blood in your muscles helps with the refurbish process by removing metabolic waste products from them.
Any fats should be obsessive well before and well after exercise.