Workouts and Eating
Posted on October 10th, 2006 by garyPosted in Exercise
A surprising common fitness obstacle is improper nourishment. Essential nutrients are needed, especially around the time you are working out. If you are active and not eating right, you can become irritable, shaky and nauseated while you are exercising. It can make you tired and highly susceptible to germs and illness. An improper diet can also prevent weight loss or muscle gain.
Signs of poor sports nutrition can be subtle. They can include: diminished athletic performance; fatigue, lethargy and weakness; headaches; loss of bone density; more minor injuries; disrupted menstruation; brain fog; and periods of extreme food restrictions(often alternated with uncontrolled appetite and binges).
By learning more about nutrition, you can understand how to properly snack before a workout and after a workout. This will give you body the energy it needed to keep on going when you need it to.
A study done at the University of Missouri in Columbia conducted in 2004 indicated that the majority of male and female collegiate athletes were not eating enough calories, carbohydrates or protein. Only 15% of the athletes researched consumed enough carbohydrates and only 26% were getting enough protein. Also common were eating disorders such as semi-starvation or binging.
Active people, as well as athletes, should be concerned about eating correctly. Improper nutrition can affect athletic performance and cognitive function. It can also affect your mood and cause lasting health problems. In women, it can cause disrupted menstrual cycles and iron deficiency, especially among endurance athletes and vegetarians.
Exercise not only requires more calories and nutrients for fuel and repair, it also contributes to oxidative stress. This biological process can cause an imbalance between pro-oxidants and antioxidants. Oxidative stress can cause inflammation, and has been implicated as a contributor to chronic ailments like heart disease. Eating powerful antioxidants can help fight oxidative stress. Consume whole foods in the form of colorful fruits and vegetables especially berries, citrus fruits, and dark leafy greens. Additional antioxidants include moderate amounts of red wine, green tea and dark chocolate.
Equally important than what you eat is when you eat. More nutrients are not always better. It is important to understand your body’s different nutritional needs at different times. Proper timing of your nutritional needs will give you that energy you need for your second mile on the treadmill.
The Pre-workout Phase is one to two hours before you are going to workout. During this time, you should consume 14-22 ounces of fluid to stay hydrated. Your meals should be high in easily digested carbohydrates (70-80% of calories) with low to moderate levels of fat (less than 15% of calories, protein (10-12%) and fiber for quick digestion and less stomach upset. Good snack choices for this phase include a whole-grain bagel and low-fat yogurt, or a banana and a glass of milk.
The Energy Phase is during your workout itself. The main goal in this phase is to start hydrated and stay hydrated. You should be drinking 6-12 ounces on fluid every 15-20 minutes. If you are working out for more than an hour, ensure steady supply of carbohydrates and electrolytes also. Consuming some protein during heavy and extended training will help limit muscle breakdown. Your main focus during exercise should be getting enough water, high-quality carbohydrates and electrolytes. Sports drinks and fruit juices high in naturally occurring fructose are good choices for this phase. Processed sugars may deliver the same spike in blood sugar but are not healthy for you.
The forty-five minutes following your workout is the Anabolic Phase. This is when your body starts repairing training damage by replenishing muscle glycogen synthesizing muscle protein and boosting the immune system. High-glycemic carbohydrates should be consumed along with a rapidly absorbed protein in a 3:1 or 4:1 ratio. An example is a fruit smoothie and whey-protein combo. This causes the body to move from a catabolic- breaking down to anabolic- building up state and helps get the protein to where it needs to go. Limit the sugar intake. Fruit juice like pomegranate is a good choice since in includes antioxidants that help reduce inflammation.
The period between one anabolic phase and your next workout is the Growth Phase. The goal during this time is to promote overall recovery and keep protein synthesis and tissue repair going. You should gradually taper carbohydrate intake for the first four hours after the workout to maintain the anabolic state and heightened level of insulin sensitivity. You can change from the sugar-based meal in the anabolic phase toward slowly digested, low-glycemic carbohydrate sources such as whole grains and vegetables to help keep blood-sugar levels stable. Grains and produce also contain many other important nutrients, along with soluble and insoluble fiber.
During this phase, eat regular meals higher in protein and low in carbohydrates. A good ratio is 5 to 8 grams of protein per gram of carbohydrate. Some good choices include chicken breast plus small portion of brown rice and a salad, or grilled fish wrapped in whole wheat tortilla with some veggies. It is important to eat fats from plant and fish sources to get valuable fatty acids- especially omega-3s which research indicates is important for maintaining optimum health and treating many chronic health conditions. You should avoid highly processed hydrogenated and trans-fats.
By following these basic principles of quality and timing, you can maximize the benefits of your workouts. Proper nutrition can boost your performance, burn more fat and build muscle, and help your body repair any damage from activity, quicker. You will feel healthier by eating what your active body needs and you will perform well.
Popularity: 16% [?]
