Friday, December 16, 2016

How to Set Healthy Eating Before, During, and After Workout

How to Set Healthy Eating Before, During, and After Workout


How to Set Healthy Eating Before, During, and After Workout - It is undeniable that workout can have a positive effect on the body as a whole. Your body as well as the engine to be easily damaged if it is never used.
Workouts will ensure your body is always active so that the muscles are well trained body, a smooth blood circulation and any long-term health is what you get.
Adequate intake of nutrients the body during workout as important as the workout you are doing. It is important to ensure that your body actually get enough fuel for workout and recovery after workout.

Here's an example of a diet before, during and after Workout so you can get the optimal benefits of
Workout that you do.
 
Eating Before Workout
 
Target nutritional intake before workout:

 
• Eating food or snack high in carbohydrates to replenish muscle glycogen stores full. eat a meal or meal replacement liquid meal replacement that is more practical and easier to take than regular whole foods.
• Eating foods rich in protein before workout in small portions to moderate. Protein helps build and repair muscle tissue. Adequate protein intake before workout can help reduce muscle soreness after workout.
• Choose foods that are low in fat and fiber to facilitate the digestion of nutrients.
Sample food and drink before workout:

3-4 hours before workout:

 
• Whole wheat bread with peanut butter and honey + instant breakfast drinks.
• Fruit smoothies and yoghurt + low-fat cereal or oatmeal.
• Oatmeal with brown sugar and almonds (can be replaced other types of nuts) + skim milk + banana.
• Low-fat cottage cheese + apple butter cracker + grape +.
• Hamburger with low-fat ham with lettuce and tomatoes + salad + yoghurt with fruit.
• The chicken sandwich and cheese + fruit + protein shake.
• tuna sandwich + fruit + yogurt fat free.

30-60 minutes before workout:

 
• Sports drinks or mineral water enough alone.
• Sport bars, protein bars or energy bars. Other types of existing energy and energy gummy gel.
• A piece of fruit or jam sandwich.

Tips to keep in mind:

 
1. Experiment with different types of food and drinks on the top or the like including the consumption time is right to evaluate the response of your body.
2. Finding the right foods for you can help boost self-confidence before the game.
3. Do not forget to consume foods and beverages high in carbohydrates are easily digested early before exercising.

Eating After Workout

Targeted Nutritional Intake Sport:

 
• The mix of nutrients optimum fuel: Nutrient intake during long duration endurance workout requires the intake of fluids, carbohydrates and electrolytes in the composition that is sufficient and appropriate time of consumption. Consume less fluid and too much intake of carbohydrates can cause muscle cramping stomach and intestinal problems.
• Adequate fluid intake to replace sweat out: Avoid severe loss of body fluids (up to lose weight 2% or more) while exercising a high duration. Dehydration can cause fatigue and reduces the body's performance. Knowing how much sweat you spend can help determine how much fluid should be consumed.
• A program that fits the needs of the body: A nutrition plan based on the needs of your body can help maximize the performance of the body. Experiment with trying to consumption of various types of drinks and food for a variety of different types of sports. Note how your body's response and tolerance on the intake of certain foods and beverages.

Types of food and drink during workout:

 
• supporting sports drinks containing carbohydrates and electrolytes.
• Foods high in digestible carbohydrates during endurance workout, such as bananas, honey or jam rolls, supporting a health food (energy gel, energy gummy chew), or a sports bar.
• Eat foods above interspersed drink to accelerate the delivery of fuel to the muscles throughout the body to work.

Tips to keep in mind:

 
1. Make sure your condition by a tank full nutritional intake before workout. Begin the workout by the condition of the body well hydrated and full of muscle fuel (from carbohydrates).
2. Try new foods and beverages during workout to determine the type, quantity and time of consumption of food and beverages that responded best body.
3. Drink early to replace the sweat out. Analyze how much you are sweating to determine how much fluid you should drink.

Diet For Body Recovery

Targeted Nutrition for Recovery Includes:

 
• Restock body fluids and electrolytes (sodium and potassium) lost during sweating. Weigh weight before and after workout and replace fluid and electrolytes lost.
• Replace the fuel also from muscle (carbohydrates) that are used during workout.
• Consumption of fast absorption protein immediately after workout to help repair damaged muscle tissue and to stimulate the growth of new muscle tissue.
• Eat a snack after 15 minutes of workout and a great meal at least 1 hour after training or competition.

Fluids for rehydration:

Sports drinks rich in carbohydrates and electrolytes to replace fluid and electrolytes lost during sweating.

Snacks for recovery:

 
• Smoothie with yogurt and strawberries.
• Sport drink (carbohydrates and electrolytes) + energy bar (carbohydrate and protein).
• Protein shake (whey protein shake).
• Low-fat chocolate milk + cracker with peanut butter + banana.

The menu is a great meal for recovery:

 
• Sandwich bread wheat content of chicken and vegetables + low-fat milk + pretzel.
• Brown Rice with beans (chickpeas) + cheese + avocado.
• Steak beef fat-free (lean) with broccoli, peppers, carrots and brown rice.


Issue that must be considered:

 
1. If you workout or play two times a day or your workout to the next only within 8 hours, the intake of nutrients for recovery is mandatory.
2. If you are not eager to eat after workout, consume smoothies, shakes, juice, or other food liquid form is best suited as a nutritional recovery for your body.
3. In addition to carbohydrates, electrolytes, and other fluids, protein intake is essential for recovery, especially if participating in workout or sports or high-intensity game that potentially damaging muscle tissue.


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