Eating Before and After Exercise
When you exercise, do it to try to stay healthy. You know that you eat so that your body the energy to the workout that you must fulfill as well as for everyday tasks. But that’s where you should be important before and after training, eat the most from your workout. Also, how long you eat before and after each workout is equally important.
Whether you are going to do a cardio workout or a resistance workout, you should try to eat it a point, a mixture of carbohydrates and protein. What determines the percentage of carbohydrates and protein you should consume if you or cardio-resistance and the intensity will work with you to do.
The ideal time to take your meal before training 1 hours before you start. If you work with a lower intensity, you think this meal to about 200 calories or so. If you work with a higher intensity, you may need this meal to as high as 400 to 500 calories.
If you do a cardiovascular session, you need to eat a mixture of about 2 / 3 carbs and 1 / 3 protein. This will give you longer lasting energy from the extra carbs with enough protein in muscle from degradation during the training session.
When you do a resistance session, you should eat a mixture of approximately 1 / 3 carbs and 2 / 3 P. rotein This will be enough energy to meet the carbs you contribute each sentence and the Extraproteinwird to muscle breakdown to a minimum during the training. It has been shown that your body uses the most effective means of protein during exercise that, in more protein before resistance training aid faster recovery as well.
Well, eating after a workout is just as important as the training before the meal. Remember that exercise, if you, a heart, or whether it is a resistance session, you deplete energy in the form of glycogen. Our brain and central nervous system relies on glycogen as their main source of fuel, if we do not replace them after the training, our bodies begin to break into muscle tissue into amino acids, then convert them into usable fuel for the brain and central nervous system.
Also, especially during the resistance measurement workouts break you down muscle tissue by creating micro tears. This means that immediately after training, the muscles go into a repair mode. Proteins are the key macronutrient for muscle repair and so you do not want to create muscle degradation after fuel instead of lost glycogen.
If you are in a cardio session, you need to consume mainly carbohydrates, preferably those with high fiber. Oatmeal, rice, whole wheat bread, Nud, eln and most northern fruits are good sources. Try to consume around 30 to 50 grams of carbs after a cardiovascular session. After cardiovascular diseases, it is ok to eat within 5 to 10 minutes after.
If you are a resistance session, you wKranke need a combination of carbohydrates and protein. Because unlike cardio workout, the workout against you break the muscle tissue by creating micro tears. The protein is necessary to build and repair these tears so the muscle can increase in size and strength. The carbohydrates not only replace the lost muscle glycogen, but also contribute to the protein in our muscle cells so that it can synthesize into structural protein, or muscle itself.
Chicken or fish with a potato, egg whites with a piece of fruit or a protein shake mixed with fruit, good food after resistance training not forget to keep down to the fiber here. High fiber slows digestion, which means the protein will take longer to reach the muscle cells.
After the resistance, it is recommended that you wait 30 minutes before eating, take it as no blood away from your muscles too early. The blood in the muscles, helps with the repair process by metabolic products of them.
All fats should be consumed well before and after trainingwill.
