Anytime you work out, you do so in order to attempt and keep good health; and eating and exercise is essential. You understand that you have to eat, so your body will have the energy it has to exercise and maintain for the everyday jobs of life. For reconciling your workout, exactly what you consume in the past and after you workout is essential.
Eating and Exercise
No matter if you are going to be doing a cardio exercise or a resistance exercise; you should constantly make it a point to consume a well balanced mix of protein and carbohydrates. Exactly what makes that figuring out percentage of carbohydrates and protein you consume is whether you are doing cardio or resistance exercise and the strength level that you plan to work at.
The perfect time for you to consume your pre workout meal is an hour before you begin. If you plan to work at a low strength level, you should keep your pre exercise meal to 200 calories or so. If you plan to exercise at a high level of intensity, you will most likely need your meal to be in 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 carbohydrates and 1/3 protein. Doing so will provide you longer sustained energy from the additional carbohydrates 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 carbohydrates and 2/3 protein, as this will help you get lots of energy from the carbohydrates to perform each set you do and the additional protein will assist in keeping muscle breakdown to a minimum while you work out.
Eating after you work out is just as crucial as your pre workout meal. Anytime you work out, whether its cardio or resistance, you deplete energy through glycogen. The brain and main nervous system count on glycogen as their primary 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 functional fuel for the brain and the central nerve system.
Mostly throughout resistance exercise, you’ll break down muscle tissue by producing micro tears. What this implies, is that after an exercise, your muscles will instantly go into repair work mode. Protein is the key here for muscle repair, as you don’t desire muscle breaking down even further to develop fuel instead of lost glycogen.
What to consume
Try to consume 30 – 50 grams of carbs after you work out. After your cardio workout, it is fine to eat within 5 – 10 minutes.
You will require to consume a mix of carbs and protein as soon as you’ve completed a resistance workout. Unlike cardio exercises, resistance exercises will break down muscle tissue by producing micro tears.
You’ll require protein as this takes place to build up and fix these tears so that the muscle can increase in size and strength. The carbs will not just replace the lost muscle glycogen, but will also assist the protein in entering into muscle cells so it can manufacture into structural protein, or the muscle itself.
After your resistance exercise, you need to wait approximately 30 minutes prior to consuming, so that you will not take blood away from your muscles too fast. The blood in your muscles will assist the repair work procedure by getting rid of the metabolic waste items.