Right Nutrients to Prevent Storing Fat and Muscle Damage
The foods you consume around your workouts will have a significant effect on how well your body responds. Your goal is to help your muscles repair themselves and prevent the storage of fat. You must give your body the right nutrients if you want to have the best results. You wouldn’t show up to a workout without the right gear, so you shouldn’t begin exercise without the right nutrients.
Blogger Tara Spencer realized her own nutritional mistakes when she began strength training. She was accustomed to eating less than what her body needed in hopes she would lose weight. Instead, her fitness coach completely changed her diet to repair the damage she had caused. Her calories were increased along with her intake of protein. She switched to eating complex carbohydrates, and she ate seven meals a day instead of just three.
Once her body was fed properly before and after exercise, her results improved significantly. It stopped carrying extra fat, and she was able to perform better in her workouts. Eating the proper foods at the right times is key to providing the energy you need without storing fat.
Eating Before Your Workout
People often assume they shouldn’t eat before a workout when they want to lose weight, but this isn’t the case. It’s important to keep your body fueled ahead of time so that you have the energy to perform. You need carbohydrates before exercising to prevent crashing during this time. Your stamina can stumble if your blood sugar and energy drop in the middle of the session.
You should prepare for your workout by eating a light snack around 200 calories an hour or two before starting. If you plan to exercise early in the morning, you can eat a snack high in fiber the night before. A small serving of brown rice or oatmeal an hour before bed will last long enough to fuel your workout. You may even be able to handle a banana an hour before working out.
For intense training workouts lasting an hour or more, you should try to consume 20 grams of carbs and 15 to 20 grams of protein. For more moderate exercise around 45 minutes or less, you should do well with just a piece of fruit. The closer you get to your session, the smaller and less dense your meal or snack should be.
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If you’re performing exercises that involve quick vertical movements, you may want to avoid dense foods that cause gas. Instead, you can opt for something that will digest quickly such as a banana or yogurt. If you want something even lighter, grab a glass of organic fruit juice. If you exercise in the middle of the day, have some of your lunch around 10 in the morning. If you exercise in the evening, eat part of your supper in the afternoon. Eating this way will keep your body fueled without having to consume additional calories later.
Eating After You Exercise
Those that accept eating before a workout may reject the idea of eating right after one. This is because they feel as though they’ll be immediately replacing the calories they’ve burned. Naturally, most people would feel as though their exercise would have been done in vain.
The truth is that calories consumed right after a workout are used to replenish muscles and repair damaged tissue. They are hardly ever used to store fat or contribute to excess weight. If you don’t refuel after exercising, you’re more likely to be hungry when your expenditure is not as high. It’s at these times that your body is more likely to turn additional calories into fat.
Proper Eating Habits
It’s best to split the calories you consume into multiple small portions throughout the day instead of just large meals. This will keep your blood sugar levels more stable in addition to leaving you less likely to feel hungry. You’ll be more likely to see results from your exercise. The body performs much better on a diet eaten this way.
After exercising, your body burns through nutrients, and it needs energy to restore muscles. You may believe that protein is the most important nutrient after a workout, but you actually need a combination of protein and carbohydrates.
Skipping meals, eating too much or eating the wrong things will hinder your progress, and this may discourage you from exercising. Whether you work out for your appearance, your health or to lose weight, you must eat well. This will give your body the right nutrients to keep it in its best condition.