eating and exercise what you really need to know

October 10, 2011 at 12:03 pm

The motivation for most people to exercise and eat right his good health I am sure that you understand that you have to eat right to maintain energy and a healthy well-being Paying very close attention to what you eat before and after you exercise very very important. No 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. many people ask how many carbs or protein they should ingest before working out. This really depends on how intense the exercising will be.

Ideally you should eat an hour before your workouts for best results. 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 high level of intensity, you will probably need your meal to be 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 carbs and 1/3 protein. The main reason for this is to make sure you have the energy needed to support the workout and the protein needed to build muscle.

if you’re going to do resistance exercises you want to keep the ratio between protein and carbohydrate at three to one

Pay close attention to what you eat after your workout it’s just as important as what you eat before a workout. Your body stores glycogen in your muscles, ehen you do any type of activity that glycogen is depleted and has to be replaced. The brain uses glycogen as its fuel , a common mistake people make is to not take the time to eat right , after a workout by not doing this you can cause the body to cannolabilize muscle in order to rebuild its glycogen stores.

Keep in mind that mostly during resistance exercise, you’ll break down muscle tissue by creating micro tears. Your body is smart and it knows that when the exercise is done its time to start repairing the damaged muscle, this happens immediatley.

Protein is the key here for muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen. Make sure you take in plenty of complex carbohydrates right after any type of cardio work to bring the glycogen levels back to where they need to be. Complex carbs are slow absorbing carbs packed with energy such as pasta , rice and whole grains. Many people ask how long they need to wait after a cardio workout to eat , just 5 to 10 minutes is all your body needs.

Once you’ve finished a resistance workout, you will need to consume a combination of carbs and protein. The main reason behind this is the micro tears created during a resistance type workout.

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eating and exercise what you really need to know

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