Wokrout and Nutrition
- Dietitian.Lauren Hmede
- Jan 28, 2019
- 4 min read
Introduction:
It is important to understand what you must eat if you are an athlete or exercise is a part of your weight loss regimen.
In this article I will go into deep recommendations about workout and nutrition. Hopefully you will find it helpful!
Macronutrients:
The general and standard recommendations are medium protein, high carbs and low fat for both pre- and post- workout. As a balanced macronutrient is important for building muscles and improve performance.
Post workout nutrition is important and carbs should be included to provide a good surge of insulin to promote growth and deliver carbohydrate to be stored as glycogen in muscle.
That doesn’t mean any other eating plans are off limits — some people just prefer working out on an empty stomach, others prefer a bowl of cereal, and so on.
When exercise is less than 90 minutes, athlete are advised to train low in another word they could be fasted or after low carb meal. In this way they have stable blood sugar and lower insulin reaction and eventually they burn fat. While a richer meal of beans, rice, and meat might be better consumed a couple of hours before your first rep.
Sample of pre and post workout meal:
Here are some suggestions that North likes to employ herself.
– Oats, Greek yogurt, fruit
– Eggs, spinach, and potatoes
– Meat, rice, vegetables
– Smoothie with strawberries, avocado or nut butter, and protein powder
– Greek yoghurt, fruit, and grain-free granola
– Two bananas with a shake made with whey + whole milk
Should You Limit Fat Around a Workout?
As fat needs more time for digestion, it is better to consume low fat meal if you are going to work out as they can be problem along with workout.
The rule remain moderate protein, high carbs and low fat. And what is important is how you feel after eating these meals and that you make adjustments accordingly.
Pre-workout vitamins and minerals
Vitamins and minerals improve workout only if you are deficient in them. Vitamin B12, for example, is important for energy production, but taking a bunch of pre-workout B-12 won’t give you extra energy. It is better to include vitamin C sources with meals to enhance iron absorption. Try to include antioxidant to your diet to avoid oxidative damage.
Pre Workout and Post Workout Supplements
More research is needed considering supplements needed for exercise but today I will mention best supplements.
Caffeine: It has been lined with wakefulness, alertness and better reaction time, working memory, power output, and endurance One hundred milligrams is the amount you’ll find in a small cup of coffee; some pre workouts contain up to 350 milligrams. Choose wisely.
Beta alanine: Research has concluded that 1.6 to 5 grams may increase endurance and help with strength training sets in the 8- to 15-rep range.
Citrulline: Studies have found that about 5 to 8 grams of this amino acid may improve blood flow and circulation, which could potentially help with endurance and power output
Creatine: An amino acid that’s really strongly linked to power output and muscle size, it’s a great way to improve performance, but it doesn’t need to be taken before or after a workout — just get 5 to 10 grams per day.
Hydration and Electrolytes:
Dehydration is a condition when body dont have enough water to carry it normal functioning, so you likely aren’t dehydrated just because your tongue is feeling dry.
If your goal is to perform at your best it is good idea to follow pee test when you drink until your pee is lightly tinted. You don’t want dark yellow, but don’t stress about having perfectly clear pee at all hours of the day either.
For proper performance you need to have electrolyte balance. Potassium, magnesium, calcium, and phosphate are all electrolytes that help maintain the balance of fluids inside and outside your cells, and sodium is really important become you lose it in sweat and you need to replace it right after exercise.
The FDA’s recommended daily intake is 2.3 grams, these recommendations apply for people who are sedentary so if you are athlete make sure to consume adequate sodium to reach your goals and improve your performance.
Is There a Post Workout Anabolic Window?
For long time, the idea of whey protein shake within half hour of finishing workout is important. The concept is based on that eating a decent amount of quality protein (25 grams or more, generally speaking) stimulates muscle protein synthesis.
Natural delay gastric emptying happen after training so you don’t need to consume food right away after exercise. So what really matters is consuming nutrients throughout the day. Immediately after training it’s best to prioritize hydration then get on to eating within approximately 90 minutes.”
Experts did conclude that it is not important when you eat your food as it’s much, much more important to consume enough calories, protein, carbs, fat, and micronutrients in a day.
It’s also more important to get enough sleep as disturbed sleep may affect exercise performance.
Conclusion:
Finally, what you eat matters more than when you eat so consume plenty of carbohydrates and protein surrounding your workouts can be beneficial, and that ensuring you’re well fuelled before your workout can make a much bigger difference to your performance and recovery than what you eat afterwards. Consult your nutritionist to get your plan and ensuring that you get enough nutrients.
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