Eating and Exercise: Back to Back Benefits
We exercise at the aim of maintaning good health. To make this possible, we also acknowledge the role of proper diet which will keep our bodies in the right condition for work out and throughout our daily tasks.To maximize the potential of every work out, you should understand tha value of a pre and post workout meal. We will delve deeper into it as we go through.
Whether you are planning on a resistance workout or a cardio exercise, it is very important that keep a balance mix of carbs and protein in your diet. The amount of carbs and protein that you need to take in will have depend on the type of exercise that wish to take on and the intensity that you plan to work at.
The best time for you to eat your pre workout meal is an hour prior to the exercise. If you’re thinking of working out on a low intensity, take a 200-calorie meal. However, if you are planning of a high-intensity exercise, a meal with a calorie content between 4,000 to 5,000 would be ideal.
If you are to do a cardio workout, you will need to consume 1/3 protein and 2/3 carbs. The extra carbs will give you enough energy to sustain your whole exercise while the protein content will make sure that your muscles are in the right condition throughout the activity.
A resistance work out on the other hand, will need a mixture of 2/3 protein and 1/3 carbs. The carbs will give you ample energy to help you through every set that you do while the protein will prevent your muscles from breaking down.
After your work out, it is highly important that you eat. Whether you just did a cardio or resistance exercise, your body depletes energy in the form of glycogen. Your brain and your central nervous system rely on glycogen for “fuel source.” This simply means that if you’re not quick enough to replace the lost glycogen, your body will break down muscle tissues into amino acids and convert them to usable fuel which the central nervous system and the brain can use.
During exercise workout, you will break down muscle tissue by producing micro tears. After you perform a strenuous physical activity, your muscles automatically get into “repair mode” and so you will need ample amount of protein to aid your body’s muscle repair. This will prevent your muscles from breaking down further to create fuel in lieu to lost glycogen.
After you finish a cardio exercise, it is very important that you consume mainly carbohydrates especially those which are rich in high fiber. Some of which are northern fruits, rice, oatmeal and whole wheat. Consume around 30-50 grams of carbs after every physical activity. You can start eating 5-10 minutes after your workout.
A combination of protein and carbs is very ideal after your resistance exercise. Unlike cardio activities, resistance work outs break muscle tissues through production of micro tears.
Protein is needed to help build up and repair the micro tears so that muscles can increase in strength and size. The carb, on the other hand, will not only replace the lost glycogen. It will also help protein to get into muscle cells in order for it to synthesize into structural protein.
After you finish your resistance exercise, wait for 30 minutes before you start eating. This is important so that you do not take blood away from your muscles. Your blood will play a vital role in the repair process by removing metabolic waste products.
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Written by Vinnce McCann on December 10th, 2009 with
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