The
food an athlete eats before, during and after a workout is important for both
comfort and performance during exercise. Energy foods including bars, drinks,
gels and other easily digestible carbohydrates can help prevent the distracting
symptoms of hunger during exercise and keep you from depleting your energy too
quickly. The major source of fuel for active muscles is carbohydrate which gets stored in the muscles as glycogen in the days before exercise. It takes
time to completely fill glycogen stores, and what
you eat after exercise can help or hinder this process. Eating the
right foods at the right time after a workout is essential for recovery and
being ready for the next workout.
What
you eat before exercise often depends upon your unique needs and preferences,
but should be designed according to the intensity, length and type of workout
you plan to do.
Exercising
on a full stomach is not ideal. Food that remains in your stomach during an
event may cause stomach upset, nausea, and cramping. To make sure you have
enough energy, yet reduce stomach discomfort, you should allow a meal to
fully digest before the start of the event. This generally takes 1 to 4 hours,
depending upon what and how much you've eaten. Everyone is a bit different, and
you should experiment prior to workouts to determine what works best for you.
If you have an early morning race or workout, it's best to get up early enough
to eat your pre-exercise meal. If not, you should try to eat or drink something
easily digestible about 20 to 30 minutes before the event. The closer you are
to the time of your event, the less you should eat. You can have a liquid meal
closer to your event than a solid meal because your stomach digests liquids
faster.
Because
glucose is the preferred energy source for most exercise, a pre-exercise meal
should include foods that are high in carbohydrates
and easy to digest. This includes foods such as pasta, fruits, breads, energy
bars and drinks.
Eating before exercise is something only the athlete can determine based upon experience, but some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and fluid replacement 1 hour before exercise.
1 hour or less before hard workouts
2 to 3 hours before
3 to 4 hours before
If you are an endurance athlete, evidence suggests that eating some sugar (glucose) 35 to 40 minutes before an event may provide energy when your other energy stores have dropped to low levels. However, you should experiment with such strategies before competition because some people do not perform well after a blood glucose spike.
Caffeine acts as a stimulant on the central nervous system. It had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles. Research, however, doesn't seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant. Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.
Foods with a lot of fat or fiber can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal. Keep in mind that everyone is a bit different and what works for you may not work for you teammate or training partner. Factor in individual preferences and favorite foods, and an eating plan is a highly individualize thing.
Certainly, and following a
correct one will yield you great results than either exercising on an empty
stomach or one filled with the incorrect food.
Actually, a correct
pre-workout nutrition plan will be one that can supply quick energy sources,
mostly carbohydrates, that can preserve your energy reserves, and also able to
provide added blood flow to the muscle tissue.
Carbs and Proteins
Carbs
When you workout for periods
longer than 30 minutes, you start using up your energy reserves. These energy
reserves are merely glycogen, it is the sugar stored in the liver and muscles.
Exercising will burn your
stored energy quickly, and it can't use the oxygen kept in the fat deposits as
a fuel. Therefore the body needs to find sugar fast, and does so in the muscle
tissue and from the blood.
So, it's best to eat
something with simple sugars in it just before training. This will reduce the
amount of body glycogen used during your training.
An added benefit is that
eating the simple sugars before training will give you a sustained performance.
It must also be mentioned that keeping your glycogen levels high, along with
those of insulin, make the best environment for muscle growth.
Proteins
As mentioned above, you need
to get the blood flowing into those working muscles during a workout. It is
very important then, to insure that you have enough available amino acids for
muscle tissue.
A lot of people think that
proteins are necessary after the workout. They are not wrong, but they
error if they think they are not needed BEFORE the workout.
In fact, it is proven that if
you can supply available amino acids to your body before the workout, it will
be more easily taken up by the muscles than it will after the workout.
Research has proven "the
response of net muscle protein synthesis to consumption of a protein solution
immediately before resistance exercise is greater than when the solution is consumed
after exercise". The reason for this is
consumption of protein before the workout.
The post workout meal (the meal you eat after a workout) is probably the most important meal of the day for anyone who is into nutrition and fitness. However, in a lot of cases this importance also leads to confusion. Maybe it's because of the many ready-made shakes available. Maybe it's the trouble with fitting it in with the rest of your diet. Maybe it's just not knowing whether you should even eat anything after you've worked out. Whatever it is, something about it confuses people.
Nutrition following a training session is one of the most important recovery factors that you can control. You've just spent the last one, two, or five hours depleting your energy stores and pounding your muscles. Not only is it important to replenish these stores so you can recover quickly and exercise again soon, but this is also critical for gaining fitness and maintaining and building lean muscle. Exercise provides the stimulus needed for adaptation, but the body will only grow stronger if you supply it with enough energy.
Simply put, aside from water (which you should already know you need) your post workout meal also needs to contain 2 things, protein and carbs. Some suggestions can be:
You should NOT be eating fat. Again, Fat slows down digestion. It would also be slowing down the digestion of protein and carbs that you had after the work out. This is the exact opposite of what you want to happen.
The first hour after a workout is considered the body's "golden hour." It's during this time after a workout that glycogen stores are depleted, and the enzymes that convert glucose into glycogen are in a state such that sugar (glucose) can be consumed and is rushed directly to the muscles to replace lost glycogen stores. A post-workout meal or drink is also important in replacing fluids lost through sweating to rehydrate the body. Replacement of glycogen stores, fluids, and potassium should start within 30 minutes after exercise to promote a quick recovery.
Enjoy your workouts and have a nice day! :)
food an athlete eats before, during and after a workout is important for both
comfort and performance during exercise. Energy foods including bars, drinks,
gels and other easily digestible carbohydrates can help prevent the distracting
symptoms of hunger during exercise and keep you from depleting your energy too
quickly. The major source of fuel for active muscles is carbohydrate which gets stored in the muscles as glycogen in the days before exercise. It takes
time to completely fill glycogen stores, and what
you eat after exercise can help or hinder this process. Eating the
right foods at the right time after a workout is essential for recovery and
being ready for the next workout.
What
you eat before exercise often depends upon your unique needs and preferences,
but should be designed according to the intensity, length and type of workout
you plan to do.
- When to Eat Before Exercise
Exercising
on a full stomach is not ideal. Food that remains in your stomach during an
event may cause stomach upset, nausea, and cramping. To make sure you have
enough energy, yet reduce stomach discomfort, you should allow a meal to
fully digest before the start of the event. This generally takes 1 to 4 hours,
depending upon what and how much you've eaten. Everyone is a bit different, and
you should experiment prior to workouts to determine what works best for you.
If you have an early morning race or workout, it's best to get up early enough
to eat your pre-exercise meal. If not, you should try to eat or drink something
easily digestible about 20 to 30 minutes before the event. The closer you are
to the time of your event, the less you should eat. You can have a liquid meal
closer to your event than a solid meal because your stomach digests liquids
faster.
- What to Eat Before Exercise
Because
glucose is the preferred energy source for most exercise, a pre-exercise meal
should include foods that are high in carbohydrates
and easy to digest. This includes foods such as pasta, fruits, breads, energy
bars and drinks.
- Suggested Foods for Exercise
Eating before exercise is something only the athlete can determine based upon experience, but some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and fluid replacement 1 hour before exercise.
1 hour or less before hard workouts
- fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
- Energy gels
- up to 1 1/2 cups of a sports drink.
2 to 3 hours before
- fresh fruits
- bread, bagels, pasta
- yogurt
- water
3 to 4 hours before
- fresh fruit
- bread, bagels
- pasta with tomato sauce
- baked potatoes
- energy bar
- cereal with milk
- yogurt
- toast/bread with a bit of peanut butter, lean meat, or cheese
- water
Glucose (Sugar) and Exercise Performance
If you are an endurance athlete, evidence suggests that eating some sugar (glucose) 35 to 40 minutes before an event may provide energy when your other energy stores have dropped to low levels. However, you should experiment with such strategies before competition because some people do not perform well after a blood glucose spike.
Caffeine and Performance
Caffeine acts as a stimulant on the central nervous system. It had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles. Research, however, doesn't seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant. Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.
- Foods to Avoid Before Exercise
Foods with a lot of fat or fiber can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal. Keep in mind that everyone is a bit different and what works for you may not work for you teammate or training partner. Factor in individual preferences and favorite foods, and an eating plan is a highly individualize thing.
- Is there such a thing as a
pre-workout nutrition plan?
Certainly, and following a
correct one will yield you great results than either exercising on an empty
stomach or one filled with the incorrect food.
Actually, a correct
pre-workout nutrition plan will be one that can supply quick energy sources,
mostly carbohydrates, that can preserve your energy reserves, and also able to
provide added blood flow to the muscle tissue.
- The Pre-Workout Essentials;
Carbs and Proteins
Carbs
When you workout for periods
longer than 30 minutes, you start using up your energy reserves. These energy
reserves are merely glycogen, it is the sugar stored in the liver and muscles.
Exercising will burn your
stored energy quickly, and it can't use the oxygen kept in the fat deposits as
a fuel. Therefore the body needs to find sugar fast, and does so in the muscle
tissue and from the blood.
So, it's best to eat
something with simple sugars in it just before training. This will reduce the
amount of body glycogen used during your training.
An added benefit is that
eating the simple sugars before training will give you a sustained performance.
It must also be mentioned that keeping your glycogen levels high, along with
those of insulin, make the best environment for muscle growth.
Proteins
As mentioned above, you need
to get the blood flowing into those working muscles during a workout. It is
very important then, to insure that you have enough available amino acids for
muscle tissue.
A lot of people think that
proteins are necessary after the workout. They are not wrong, but they
error if they think they are not needed BEFORE the workout.
In fact, it is proven that if
you can supply available amino acids to your body before the workout, it will
be more easily taken up by the muscles than it will after the workout.
Research has proven "the
response of net muscle protein synthesis to consumption of a protein solution
immediately before resistance exercise is greater than when the solution is consumed
after exercise". The reason for this is
consumption of protein before the workout.
Why to eat After a Workout?
The post workout meal (the meal you eat after a workout) is probably the most important meal of the day for anyone who is into nutrition and fitness. However, in a lot of cases this importance also leads to confusion. Maybe it's because of the many ready-made shakes available. Maybe it's the trouble with fitting it in with the rest of your diet. Maybe it's just not knowing whether you should even eat anything after you've worked out. Whatever it is, something about it confuses people.
Nutrition following a training session is one of the most important recovery factors that you can control. You've just spent the last one, two, or five hours depleting your energy stores and pounding your muscles. Not only is it important to replenish these stores so you can recover quickly and exercise again soon, but this is also critical for gaining fitness and maintaining and building lean muscle. Exercise provides the stimulus needed for adaptation, but the body will only grow stronger if you supply it with enough energy.
What to eat after a Workout?
Simply put, aside from water (which you should already know you need) your post workout meal also needs to contain 2 things, protein and carbs. Some suggestions can be:
- Dried fruit and nuts
- Fruit OR Vegetable juice along with Chicken or Vegetable sandwiches (preferably brown bread)
- Veggie omelet with toast or roll
- Chocolate milk
- Cereal with milk
- Eggs and toast
- A protein or energy bar
- A protein or energy shake
What NOT to eat after a Workout?
You should NOT be eating fat. Again, Fat slows down digestion. It would also be slowing down the digestion of protein and carbs that you had after the work out. This is the exact opposite of what you want to happen.
When to eat?
The first hour after a workout is considered the body's "golden hour." It's during this time after a workout that glycogen stores are depleted, and the enzymes that convert glucose into glycogen are in a state such that sugar (glucose) can be consumed and is rushed directly to the muscles to replace lost glycogen stores. A post-workout meal or drink is also important in replacing fluids lost through sweating to rehydrate the body. Replacement of glycogen stores, fluids, and potassium should start within 30 minutes after exercise to promote a quick recovery.
Enjoy your workouts and have a nice day! :)
Comments
Post a Comment