Monthly Archives: September 2017

What to Eat Before and After Exercise

While how much we exercise is important to determine how fast we can get rid of the unwanted belly fat, what we eat – and when – also plays a role in how well we exercise. The right foods, eaten at the right time, can actually improve your athletic endeavors – making you stronger and able to last longer. Here are some tips on how to nourish yourself before and after exercise to get the most from your workout – no matter when you exercise.Eating before Exercise:It generally takes one to two hours for any food – even good ones – to be digested, absorbed and metabolized to be utilized for energy. So anything you eat within an hour of exercising just sits in your stomach. And the more food sits in your belly, the worse your workout will be.

(adsbygoogle = window.adsbygoogle || []).push({});
The better way is to follow the 60/60 rule, a light snack containing up to 60 grams of carbohydrates at least 60 minutes before your workout. Among the snacks that fit the bill are five dried figs, two cups of grapes, a cup of low-fat yogurt, or a bagel and piece of fruit. Whatever you choose, just make sure that you eat it at least an hour before exercising.Eating after Exercise:A big drink is probably the first thing you need after any kind of decent workout. Other than drink, it is recommended that you eat high-carbohydrate foods as soon as you finish exercising as possible. For morning workouts, this translates to a post-workout breakfast of cereal, bagels, or other high-carbohydrate foods; for evening exercisers, pasta, bread and beans are excellent choices.

(adsbygoogle = window.adsbygoogle || []).push({});
Men and women who work out to control their weight are also advised to eat plenty of vegetables, especially for dinner. Fruits are great, but vegetables have an edge because they tend to be more nutritional and, on average, contain less than half the calories of fruits.Eat right and train well, and you’ll soon be carving out that lean body you’ve always dream of.

How to Eat Before and After Lifting

The pre and post meal is a huge factor in whether or not your routine will be as successful as it should be.Pre Lifting MealEating approximately 30 minutes before a workout ensures you have the energy to complete a purposeful lifting routine. If you have ever tried lifting weights on an empty stomach, and again with the right food in your system you can feel the difference in energy, strength and endurance.30 minutes before you lift eat a combination of starchy carbs and protein. A fantastic choice is 1 cup of oatmeal mixed with protein powder. This combination is light enough that you won’t feel weighed down, but more than enough carbs for energy and protein for muscular fuel. Drink a glass of water to wash it down for adequate hydration.

(adsbygoogle = window.adsbygoogle || []).push({});
If you eat 1-2 hours before a workout then it is perfectly fine to eat a plate of whole wheat pasta or a bagel with peanut butter.Post Lifting MealAfter you lift it’s important to eat. This starts the proper recovery process. Rest and recovery are crucial for building mass. After a workout you are left feeling drained and depleted of all strength and energy.30 minutes to 1 hour after lifting, drink a simple sugar to raise insulin levels. This helps carry nutrients in the muscles more quickly. Your muscles also need the glycogen put back in to them. If they don’t have this restored, you risk muscle tissue breaking down for this purpose! Muscle glycogen can be restored by drinking fruit juice. Even better, mix some dextrose (glucose, a simple sugar derived from corn) in to juice, water or a protein shake.Also eat protein to help build and repair torn muscle fibres so they will build back up to be stronger and bigger than before. 30-50 grams of lean proteins such as fish, brown rice, tofu and eggs will be more than enough to feed your muscles for recovery and growth.

(adsbygoogle = window.adsbygoogle || []).push({});
Eating before and after a lifting routine helps aid the recovery process and gives you energy and strength. This way you don’t feel tired and drained for the rest of the day. If you don’t eat, your muscle size and strength will not progress nearly as much as it could and all your hard efforts in the gym will likely go to waste.Eating and lifting go hand in hand. They are critical to success.Eat For Results!

Eating Before and After Exercise

When you exercise, you do it in order to try to maintain good health. You know that you have to eat so that your body has the energy to perform the workouts that you do as well as for everyday tasks. But, just what you should eat before and after you workouts is important for making the best of your workouts. Also, how long you eat before and after each workout is equally important.Whether you are going to be doing a cardio workout or a resistance workout, you should try to make it a point to eat a mix of carbohydrates and protein. What determines the percentage of carbohydrates and protein you should consume is whether you are doing cardio or resistance and the intensity level you will be working at.The ideal time to eat your pre workout meal is 1 hour before you start. If you are working at a lower intensity level, keep this meal down to around 200 calories or so. If you are working at a higher intensity level, you may need this meal to be as high as 400 to 500 calories.

(adsbygoogle = window.adsbygoogle || []).push({});
If you are doing a cardio session, you will need to eat a mix of around 2/3 carbohydrates and 1/3 protein. This will give you longer sustained energy from the extra carbs with enough protein to keep muscle from breaking down during your workout.If you are doing a resistance session, you should eat a mix of around 1/3 carbohydrates and 2/3 protein. This will give you enough energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum during your workout. It has been shown that your body most effectively uses protein during exertion meaning that taking in more protein before resistance workouts aids in faster recovery as well.Now, eating after a workout is just as important as the pre workout meal. Remember that when you exercise whether it is a cardio or 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 so if we don’t replace it after exercise, our bodies will begin to break down muscle tissue into amino acids, then convert them into usable fuel for the brain and central nervous system.Also, mostly during resistance workouts, you break down muscle tissue by creating micro tears. This means that right after a workout; your muscles go into a repair mode. Proteins are the key macronutrient for muscle repair and so you don’t want muscle breaking down further to create fuel in place of lost glycogen.If you have just finished a cardio session, you will need to consume mostly carbohydrates, preferably ones with high fiber. Oatmeal, rice, whole wheat pasta, and most northern fruits are good sources. Try to consume around 30 to 50 grams of these carbohydrates after a cardio session. After cardio, it is OK to eat within 5 to 10 minutes of completion.If you have just finished a resistance session, you will need a combination of carbohydrates and protein. Because unlike cardio workouts, with resistance workouts you are breaking down muscle tissue by creating micro tears. The protein is needed to build up and repair these tears so the muscle can increase in size and strength. The carbs not only replace the lost muscle glycogen, but also help the protein get into our muscle cells so it can synthesize into structural protein, or muscle itself.

(adsbygoogle = window.adsbygoogle || []).push({});
Chicken or fish with a potato, egg whites with a piece of fruit, or a protein shake with fruit mixed in are good meals after resistance workouts but remember to keep the fiber low here. High fiber slows down digestion, meaning the protein will take longer to reach the muscle cells.After resistance, it is recommended 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 repair process by removing metabolic waste products from them.Any fats should be consumed well before and well after exercise.

10 Best Foods To Eat Before And After Workouts That You Should Know

“Your diet is a bank account. Good food choices are good investments.”Exactly!If it’s about your good health, you ask so many questions to your fitness expert, there are a huge number of questions that I as a fitness expert hear from the people.How would I be able to get the most out of my exercises?How might I get in shape quicker, consume the most calories, and feel sufficiently invigorated to control through each instructional course?I always advised them to eat the right food with the right choice. But, here comes another question. Now, they ask me what is right food with right choice?Well! Well! Well! To solve your queries I decided to write an article on this. So, today I present you the list of 10 best foods to eat before and after the workouts.And I promise you, you’ll like every bit of it!Keep reading to know more about this little secret..!What To Eat Before And After The Workout?Let’s make a relationship of trust between us for 10 minutes only. I’m pretty sure that you gonna trust me for long as I am going to share the list of pre and post workout food.Bear with me and you will come to know about the things that were lying under the curtain.Jot down these!The Pre Workouts… OatsThe oats are filled with fiber. Your one plate cooked oats holds carbohydrates and Vitamin BHow It’s gonna work?Oats release the carbohydrates in your circulation or blood stream and just because of Vitamin B, your carbohydrates will be converted into energy. So, you work for a long time without getting fatigued. Your energy levels will remain consistent during the high time of workout.How Much You Need To Devour?

(adsbygoogle = window.adsbygoogle || []).push({});
Take one cup cooked oats 30 minutes prior to your workout.Wholegrain BreadThe best food before the workout.How It’s gonna work?A dole of wholegrain bread is a good source of carbohydrate, therefore it’s gonna boost your energy levels and you will work hard and better than before.How Much You Need To Devour?2 slices of wholegrain bread with 1 tbsp peanut on it is enough for you. One should take this 30 minutes prior to workout.If you don’t like peanut butter, can top it with honey. Believe me, this tastes awesome.Greek Yogurt With FruitsGreek yogurt is rich in protein and fruits are full of carbohydrates.How It’s gonna work?The carbohydrates break easily and later the protein is utilized to prevent the muscle damage. So, taking yogurt with fruits is like killing two birds with one stone.How Much You Need To Devour?You need to engulf 1 bowl of yogurt with fruits of your choice 20 minutes prior to your workout.Apple Peanut Butter Energy ChunkThis combination is gonna make your taste buds happy.How It’s gonna work?This perfect combo of apple with peanut butter going to boost up your energy levels. The Apple will provide you the energy and the peanut butter is gonna give you protein and helps to save your muscles.How Much You Need To Devour?You need to devour 1 sliced apple with 1 tbsp peanut butter. You can add chia seeds if you wish to.The Orange SmoothieThis smoothie is an energy booster. Let’s check out more about it!How It’s gonna work?The orange smoothie is gonna boost your energy levels. Orange is fluffed with Vitamin C which is essential for the body.When you have this drink, you get full energy and you work for a long time without getting fatigued.How Much You Need To Devour?1 full 250 ml glass made with 2 oranges and any milk of your choice is best for you. Gulp it 20 minutes prior to your workout.The Post Workouts… Banana Smoothie With Protein PowderThis smoothie will give you the immediate feeling of fullness.How It’s gonna work?As banana is blessed with carbohydrates. So, this smoothie gonna give you the instant energy. Add 1 tbsp protein powder in the smoothie, that powder should be of a good brand. The protein will save your muscles from the breakdown.How Much You Need To Devour?You just need to mash the two bananas with blender, add 200 ml milk of your choice, and add 1 tbsp protein powder of a good brand.Gulp this drink 20 minutes prior to your workout.Boiled EggsYou have a feeling of hunger just after the workout. So, eggs can deal with your hunger very well.How It’s gonna work?Eggs are enriched with protein and nine types of amino acids. They gonna give a satisfaction to your hungry tongue plus the packed protein inside is good again for your muscles.How Much You Need To Devour?You can have 4 hard boiled eggs with a combination of onion or some pepper on it. This gonna taste good as well.This is the easily available and best food to eat after the workout.Avocado SandwichAn avocado sandwich is a good option. avocado are fluffed with riboflavin, Vitamin C, E, K, B6, Pantothenic Acid, Magnesium, and Potassium.How It’s gonna work?

(adsbygoogle = window.adsbygoogle || []).push({});
The avocado is a creamy food. The combination with a dole of bread is great. This sandwich is gonna give you the instant energy after the hard workout. So, you don’t feel exhausted.How Much You Need To Devour?You need to have 2 slices of brown bread with avocado on it. Can add peanut butter if you wish to. Have it 20 minutes after the workout.Soya SnacksThe soya snacks can be your mood swinger. Let’s check out more about it!How It’s gonna work?The soya is packed with protein. So it’s gonna give you good muscle girth and when soy is eaten in the form of snacks it gives good taste and swings your mood. This food is completely for your muscles. Helps to prevent the breakdown of muscle tissue.How Much You Need To Devour?1 full plate soya tempered with olive oil, cumin seeds, ginger, salt, black pepper, and turmeric is enough for you.Have it 25 minutes after the workout.Pasta With Boiled Chicken Breast ChunksThis is also a snack but you can take it as a healthy snackHow It’s gonna work?This snack is rich in carbs and protein. So, pasta is going to provide the carbohydrates and chicken breast is full of proteins. Therefore it’s a deadly deal of healthy snack.This snacks boosts the energy and nourish the muscles as well.How Much You Need To Devour?1 plate pasta with 200 gms of boiled chicken breast is a superb diet. Can have it 30 minutes post workout.I have discussed the 10 best foods to eat before and after the workout. You can try them, I hope this sharing of mine gonna help you for your workout.

Not Sure What to Eat Before and After a Workout?

Many of us are confused what should we eat before and after exercise.I’ve prepared few short tips for you to resolve this mystery.Pre-exercise:Before working out it is important to eat something light. By light, I mean, you should avoid a large, protein, fiber and fat filled meal as it takes up to 4 hour to process such food. You should eat a light low-fat, low-sugar, low-protein, high carbohydrate meal. Carbohydrates will give you much needed fuel for efficient work out. Trust me, you’ll work out better and burn all of them. Eat proteins, your body will need to spend energy for processing food, you’ll workout won’t be as intense.

(adsbygoogle = window.adsbygoogle || []).push({});
After Exercise:Now your body needs raw materials to recuperate after your workout. The priority is to first replace any fluids lost during exercise. Replenish yourself with plenty of water and juice as soon as you finish exercising. (Easy on juice if you’re trying to loose weight as juices can be high on sugar.). The post-work out meal should contain some protein, some complex carbohydrates and some healthy fats too. Yes, carbohydrates again. Eating after exercise is important as well to restore glycogen and that can only happen with a meal containing both protein and complex carbohydrates.

(adsbygoogle = window.adsbygoogle || []).push({});
Make sure you make smart choice of ingredients and don’t forget to drink plenty of water. At least three to four literes a day. This will ensure that you will be well hydrated and water will flush out all the toxins out of your body.