Healthy Eating And Exercise
You know that you have to eat as well, so your body will have the
energy it needs to exercise and maintain for the everyday tasks of life.
And anytime you exercise, you do so in order to try and maintain good
health. For making the best of your exercise, what you eat before and
after you workout is very important.
No matter if you are going to be doing a cardio workout or a resistance
workout, you should always make it a point to eat a balanced mix of
protein and carbohydrates. What makes that determining percentage
of carbs and protein you consume is whether or not you are doing
cardio or resistance exercise and the intensity level that you plan to
The ideal time for you to eat your pre workout meal is an hour before
you start. 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 plan to
exercise at a high level of intensity, you will probably need your meal to
be between 4,000 and 5,000 calories.
Those of you who are doing a cardio session will need to consume a
mix of 2/3 carbs and 1/3 protein. Doing so will give you longer sustained
energy from the extra carbs with enough protein to keep your muscle
from breaking down while you exercise.
For resistance exercise, you'll need to eat a mix of 1/3 carbs and 2/3
protein, as this will help you get plenty of energy from the carbs to
perform each set you do and the extra protein will help keep muscle
breakdown to a minimum while you exercise.
Eating after you exercise is just as important as your pre workout meal.
Anytime you exercise, whether its cardio or resistance, you deplete
energy in the form of glycogen. The brain and central nervous system
rely on glycogen as their main source of fuel, so if you don't replace it
after you exercise, your body will begin to break down muscle tissue
into amino acids, and then convert them into usable fuel for the brain
and the central nervous system.
Keep in mind that mostly during resistance exercise, you'll break down
muscle tissue by creating micro tears. What this means, is that after a
workout, your muscles will instantly go into repair mode. 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 there types of carbs after you exercise. After
your cardio workout, it is fine to eat within 5 – 10 minutes.
Once you've finished a resistance workout, you will need to consume a
combination of carbs and protein. Unlike cardio workouts, resistance
workouts will break down muscle tissue by creating micro tears.
You'll need protein as this happens to build up and repair these tears so
that the muscle can increase in size and strength. The carbs will not
only replace the lost muscle glycogen, but will also help the protein get
into muscle cells so it can synthesize into structural protein, or the
After your resistance exercise, you should wait up to 30 minutes before
you eat, so that you won't take blood away from your muscles too fast.
The blood in your muscles will help the repair process by removing the
metabolic waste products.
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