the basics of eating and exercise
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Anytime you exercise, you do so in order to try and maintain good health. I am sure that you understand that you have to eat right to maintain energy and a healthy well-being For making the best of your exercise, what you eat before and after you workout is very important. It does not matter whether you are doing aerobic or resistance workouts you should always be vigilant on what you eat and make sure it includes a well-balanced mix of proteins and carbohydrates. many people ask how many carbs or protein they should ingest before working out. This really depends on how intense the exercising will be.
Ideally you should eat an hour before your workouts for best results. If you plan to work at a low intensity level, you should keep your pre workout meal down to 200 calories or so. If you if you plan on making a workout very intensive then you should up your calories level according. You want to make sure that you have the energy levels to sustain the workout and the protein to repair the muscle you break down so make sure you follow these guidelines.
. Keeping your carbohydrate ratio at two thirds protein to one third carbohydrate is perfect for resistance exercise.
Just as important as what you eat before a workout is what you eat after it. Exercise takes energy away from your muscles and body, in the form of glycogen. A common mistake most people make is not eating correctly after a workout, your nervous system and brain use glycogen as fuel , by not replacing it it causes your body to start breaking down muscle in order to replenish.
The science behind exercise is that we break down the muscle causing small micro tears that with the right nutrition and rest will heal creating a stronger more tone muscle. So right after a workout expect your muscles to start to repair themselves.
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. Once you have finished a cardio session, you'll need to consume mainly carbohydrates, preferably those with high fiber. Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources.Also, try to consume 30 - 50 grams of these types of carbs after you exercise. After your cardio workout, it is fine to eat within 5 - 10 minutes.
After a resistance workout your meal should include both carbs and protein for best results. Unlike cardio workouts, resistance workouts will break down muscle tissue by creating micro tears. |
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By :
Miles Stevenson
Submitted
2010-09-01 20:32:19 |
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