Fitness Training Equipment
Don't let your Fitness Training go to Waste
Don't Bonk! Eating the Correct Food Before your Training Session could be the Difference Between Success & Failure!
With regards to exercise, everybody benefits from proper nutrition and timing. The housewife who goes to the gym to do cardio while their kids are at school will benefit. Elite athletes who have neglect nutrition based solely on their genetic athletic ability will benefit tremendously from taking the correct pre and post workout supplement.
If you Have Not Paid Attention to the Food you Consume Before & After Exercise You Will Feel a Significant Difference!
Having optimal energy for intense exercise depends largely on what you eat in 1-3 hours before your session. Finding the correct food or drink to consume before an exercise session may be a matter of trial and error as it varies from individual to individual. Your energy should be used by your muscles for energy, not your digestive system. The amount of food (energy) you need depends largely on the type of activity you do.
For most physical activities the meal before a training session you should have a mix of simple and complex carbs with a little bit of protein. These nutrients should be consumed no longer than 2 or 3 hours before your exercise session. High amounts of fat should be avoided because it takes too long to digest and could upset your stomach.
You do NOT make Gains During Your Training! You make Gains Immediately Following Your Training!
This often neglected yet utterly important aspect of training is essential for recovery and progress through any exercise program. Depending on your goals and training you may have to eat 20% of your daily intake of Calories for the day within the hour after your workout session! Immediately after your exercise session is when your body tissues start breaking down. Your energy is depleted and your body is starving for nutrients.
There is a 30 minute window where it is important to get calories in your system. Your first intake of nutrients should be within 30 minutes of cessation of exercise. Then within the 90 minutes after cessation of exercise you should have your largest most nutritious meal of the day.
The Most Important keys to good Post-Workout recovery Food or Supplement are as Follows.
Easy to digest foods or supplements such as liquid meal replacements or Powerbars are your best bet. Some of these products are specifically designed for this purpose. They have a 4:1 carbohydrate to protein ratio. This has shown in numerous studies to be the most effective ratio to recover your muscles optimally. The ratio can be tweaked to meet your specific goals. Endurance athletes may want to consume a 6:1 carb to protein ratio whereas bodybuilders may want a 2:1 carb to protein ratio.
The faster the nutrients are digested the better. This means the nutrients will get to the areas that need replenishment faster. This is where a water soluble meal replacements supplement may be an integral part of your nutrition program. Fat slows down food absorption thus should be avoided in the post workout recovery period.
If you have the correct macronutrients (carbohydrate, protein, fat) the next thing to worry about is the micronutrients (vitamins, minerals). Electrolytes and hydration should be a consumed during and after your exercise session to prevent dehydration. Studies have shown that intake of antioxidants before and after exercise prevent free radical muscle damage. Consuming an antioxidant supplement or multivitamin is advisable.
Focus on intense workouts and post workout supplementation and food intake and you should be achieving your goals soon.
"Your ONLY GOAL of a fitness program should be to SET NEW GOALS."
Michael Behnken, MS, NASM-CPT-PES, CSCS http://fitSF.com http://AskTheTrainer.com is a San Francisco based personal trainer.
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