Monthly Archives: September 2017

What Mum Didn’t Tell You To Eat Before And After Your Training For Maximum Effect!

Get the maximum effect by eating the right snacks before and after your training.Exercise builds muscle – and muscle burns fat. Learn to eat right, before and after your work-out, and you will maximize the effect from your training.When you want to lose weight, it can seem tempting to skip the snack before, or after you work-out. Especially if you want to exercise before breakfast, or do your exercise right after work and you know you will have dinner soon anyway.It might seem like the right thing to do, since you are trying to lose weight, but skipping these small snacks, to build up your energy level before and after your training might work against you in the long run.

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Sure you can exercise with very low, or no energy stored in your body, such as before breakfast – but the risk of injury increases, and your endurance is low. Going for a walk is no problem – but if you want to exercise more intensively, it is best to eat something before. Without any fuel for your body to work with, you can’t train with the intensity required to build your muscles.A common myth is that you should eat lots of carbohydrates before training in order to have more energy – but if you want to lose weight, it is not a good idea.If you want to burn fat, you should try not to eat carbohydrates just before, or directly after your exercise. If you, for example drink an energy drink the fat burning will stop and instead your body will almost only burn the carbohydrates from the drink.Load up with a balanced mealEat a balanced meal, containing both carbohydrates and protein, a few hours before your training session. Try to eat early enough for you to have time to properly digest your meal, but not so early that you will start to feel hungry during your work-out.

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When you have completed your work-out, the small fibers within your muscles are broken down and to re-build and recover your body needs fuel. For this you should eat a good combination of easily absorbed protein and carbohydrates. Try to eat something within 30 minutes after completing your work-out.If you normally do your exercise after work, it might be tempting to skip a snack before you get started if you know you will have dinner later anyway. However, if you want to maximize the effect from your work-out and build muscle, it is better to eat something small like a bowl of cereal, or some fruit with yogurt before.

Eating Effectively Before and After Exercise

Carbohydrates are commonly defined as simple vs. complex. However, a more detailed definition was developed that categorizes carbohydrates by their Glycemic Index (GI). This system assigns each food a number ranking based how much the blood sugar level is raised after it is consumed. Some of the other factors that affect the food’s ranking include its rate of digestion, fiber content, and type of fiber.What is considered to be appropriate eating before and after exercise is based on the GI. Foods with a low GI are ranked below 55, intermediate between 55 and 70, and a high GI is above 70.

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Before ExerciseEating the appropriate foods prior to working out will help with stamina and endurance. Low GI foods are good to eat before exercising because they slowly and steadily release glucose into the bloodstream. Some examples of good pre-exercise foods are apples, oranges, plums, old-fashioned oatmeal, raw carrots, and bran cereals.After ExercisePost-exercise food choices should be from the high GI category. These foods are released quickly into the blood stream and help with recovery. A recommendation for eating immediately after exercise is to consume at least 200 calories of foods with a moderate-to-high GI. About two hours after, another 200 calories of high-glycemic foods is recommended. Good choices are baked potatoes, pasta, and bagels. (Try to avoid butter or cream cheese so the extra fat will not slow down the release of the sugar into the bloodstream.)

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These suggestions for post-exercise eating are especially important for endurance athletes and those working out more than once per day.