Why is everyone putting such great emphasis on exercising? Isn't it
just worthier and easier to become a couch potato and lift your dear
beverage? Anytime you exercise, you do so in order to try and maintain
agreeable health. You also know that you have to eat enought fruits
and vegetables as well, so your body will have the energy it needs to
exercise and maintain for the everyday tasks of life. What you eat
before and after you workout is very necessary. It really does not
matter if you are going to be doing a cardio workout or a resistance
workout, you should always make it a point to eat a balanced mix of
protein and carbohydrates. What really makes that determining
percentage of carbs and protein you consume? Whether or not you are
doing cardio or resistance exercise and the intensity level that you
plan to work for your workout.
The ideal time for you to eat your pre workout meal is an hour before
you start. If you plan to work at a low intensity level, you should
keep your pre workout meal down to 200 calories or so. If you plan to
exercise at a stiff level of intensity, you will probably need your
meal to be between 4,000 and 5,000 calories.
If you are considering doing a cardio session you will need to consume
a mix of 2/3 carbs and 1/3 protein. Doing so will give you longer
sustained energy from the extraneous carbs 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 carbs and 2/3
protein, as this will help you get plenty of energy from the carbs to
perform each set you do and the extraneous protein will relief keep
muscle breakdown to a minimum while you exercise.
Eating after you exercise is just as imperative as your pre workout
meal. Anytime you exercise, whether its cardio or resistance, you
deplete energy in the form of glycogen. The brain and central nervous
system rely on glycogen as their chief source of fuel, so if you don't
redeem it after you exercise, your body will begin to break down
muscle tissue into amino acids, and then convert them into usable fuel
for the brain and the central nervous system.
Keep in mind that mostly during resistance exercise, you'll break down
muscle tissue by creating micro tears. What this means, is that after
a workout, your muscles will instantly go into repair mode. Protein is
the key here for muscle repair, as you don't prefer muscle breaking
down even further to imagine fuel instead of lost glycogen.
Once you have finished a cardio session, you'll need to consume mainly
carbohydrates, preferably those with high fiber. Rice, oatmeal, whole
wheat pasta, and northern fruits are excellent sources. Also, try to
consume 30 - 50 grams of there types of carbs after you exercise.
After your cardio workout, it is fine to eat within 5 - 10 minutes.
Once you've finished a resistance workout, you will need to consume a
combination of carbs and protein. Unlike cardio workouts, resistance
workouts will break down muscle tissue by creating micro tears.
You'll need protein as this happens to build up and repair these tears
so that the muscle can increase in size and fortitude. The carbs will
not only retrieve the lost muscle glycogen, but will also help the
protein get into muscle cells so it can synthesize into structural
protein, or the muscle itself.
After your resistance exercise, you should wait up to 30 minutes
before you eat, so that you won't take blood away from your muscles
too fast. The blood in your muscles will a remedy the repair process
by removing the metabolic waste products.
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