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But while eating before is great, did you know the most important part of exercise nutrition is what you eat after an intense workout? Eating immediately after a workout helps your body repair muscle tissues and replenish glycogen stores, which are depleted during a strenuous workout. A combination of protein and carbs will aid in rebuilding muscles and replacing the carbohydrates and electrolytes lost during the workout. My favorite thing to eat after a workout is a Clif Z bar (the chocolate brownie flavor is heaven!). Another favorite is chocolate milk, which beats out sports drinks for rebuilding and refueling muscles after exercise. Make sure you finish your snack at least 30 minutes before you start your workout and try to keep the snack under 200 calories. Lightyears ago, I talked about post-workout nutrition and what we need to eat after a workout and why.
What we eat before a workout is important because it wards off hunger and stabilizes our blood sugar levels. Well, that’s not as clear-cut an answer as what to eat post-workout and your pre-workout snack or meal of course also depends on you, your body, your type of activity and your goals. Protein, fat and water are the necessary components in order to fuel our body for all activity. Here are some quick tips (based on my course studies, additional research and personal experience) on how you can best fuel your workout. Water: Your body needs hydration before exertion and if you are like me, and workout in the morning, you are likely dehydrated. Carbohydrates: As mentioned, depending on the type and duration of your workout, carbohydrates will come into play. Disclaimer:  I am studying to become a nutritionist but I am not a doctor or personal trainer. The reason I love these bars is they're low in calories (only 120 cals per bar) and they offer 3 grams of fiber and 3 grams of protein.


At that early hour I am not at all hungry and tend to skip any pre-workout snacks and instead sip cofffee on my way to the gym. I can’t ditch my morning coffee habit, but I’m looking forward to addding some food into the mix as well for added energy. Use of the web site constitues acceptance of the Defy Media Terms of Use and Privacy Policy.
If you remember this post, I talked about eating protein and carbohydrates after a workout and re-hydrating with water. When I workout at 6am, I get up at 4:45am in order to make sure I get something in my system with enough time prior to my workout. This is an ample amount of time before you start moving to allow your system to absorb some of the nutrients yet not feel like the food is sitting in the pit of your stomach and too full to move. A small portion of protein stabilizes your blood sugar and provides a steady source of nutrition for your body, muscles and workout.
By eating fat prior to your workout, you are training your body to use it as fuel because it is the most available to your body at the time (this is called a ketogenic state). From stuffing my face with big bowls of pasta, to a whole wheat bagel with peanut butter and jam, to toast, to smoothies… to now eating real, delicious and nutritious foods: eggs and cashews, grass fed ground beef and almonds, chicken and sweet potato, salmon and hazelnuts. My blog posts are based upon my coursework, additional research, personal views and experiences. They're perfect for stashing in your purse and they don't require making a mess in the kitchen. What you eat pre-workout is usually not the main source of workout fuel (our body usually cannot break it down that quickly) eating before we exert effort helps to keep us energized.
For instance, carbohydrates are usually necessary for longer, more anaerobic workouts (like a run or bike ride) where your body will need to tap into its’ glycogen stores.
You want to try to avoid spiking your blood sugar prior to a workout (your body will have to work extra hard to re-balance itself) so a source a protein (think: hard boiled egg, small piece of chicken, a spoonful or two of full-fat yogurt) is your best bet.
Fats are the primary energy source at low intensity exercise and a higher fat diet proves to be beneficial because the body becomes more efficient at burning fat for fuel while sparing glycogen (carbohydrate source).


Depending on you, your body, your activity and your goals this varies from person to person.
For specific questions regarding your diet and exercise plan, please consult a professional. Studies show that your body's ability to refill muscle energy stores decreases by 50 percent if you wait two hours to eat instead of eating right after a workout. A Greek yogurt parfait is just as perfect as a post-workout snack as a Clif Z bar is for pre-workout. Evening in the morning, having some pre-workout food is key in having enough energy to push yourself throughout your workout at full force. Of course, you need to figure out what works for you – if you literally cannot stomach anything prior to a workout, don’t force it down your throat.
Think: ? an avocado, a spoonful of nut butter, a handful of nuts, a small piece of grass-fed beef. Carbohydrates are essential after your workout (read more here) but if you have been nourishing your body, it will have enough glycogen (stored energy) to fuel your workout. The important thing to remember is that what you eat before and after a workout does matter.
At the beginning of the week, hard boil a carton of eggs so you’ve got a ready-to-go snack each morning. But it really works for me and has allowed me to run great races, lift heavy things and feel pretty awesome.
I usually give myself time to eat and digest a bit before I run (but it’s not always like that). I'm always tryig to decide what won't weigh me down but will give me fuel all the way through my workout!



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Author: admin | 12.01.2014

Category: Workout Videos



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