Healthyta 🍒: Nutrition Principles for training

Monday, July 22, 2019

The main idea of pre-workout meals is that they are meant to provide energy sources that will be available later in order to preserve energy stores and also to take advantage of the increased blood flow to the muscles. Glycogen is the sugar stored in the liver and the muscles.

Since high-intensity training burns energy at such a great demand, the body cannot provide enough oxygen in order to use the fat as fuel. (It takes longer to break down fats than carbs.) Therefore, the body also uses the sugar that is stored in the muscle and also the sugar that is found in the bloodstream. So what should I eat and when? 2–4 hours

This meal should include carbs, protein, and high-fiber foods. It is recommended to minimize the amount of fat. In general, in order to prevent the phenomenon of discomfort caused by working out on a full stomach, it is better to have the large meals of the day at least 2–4 hours before your workout.

Approximately 30 to 90 minutes before your workout – You want to eat carbs with a high–medium glycemic index, such as fresh and dried fruits, potatoes, some vegetables (like carrots, peas), etc.

If you train in the morning, this meal can be your first meal of the day. The goal is to consume carbs that absorb fairly quickly, which will provide initial support of glucose.

FXWhat should I avoid eating before my workout? An hour before your workout, you want to avoid eating fat. Fat inhibits the evacuation of the stomach and thus causes food to stay in the stomach longer.

It may become a burden and can cause bloating in the digestive tract during physical activity.

It really depends on the intensity and the length of your workout. If the activity lasts over an hour and a half, you can eat or drink something small that won’t be a heavy burden on your stomach.

You don’t want to eat a large amount, because you want your body to focus the energy to your muscles and not your digestion. Make sure to drink 200ml of water every 30–45 minutes to avoid dehydration. I personally don’t eat during my workouts.

Your post workout meal is considered one of the most important meals for encouraging muscle growth when eating right and combining food groups. Eating well after your workout allows faster recovery of the body and the muscles.

That way, you will be able to do another workout within a relatively short time, without weakness or muscle pain. The risk of injury decreases when you eat right after your workout.

Eating well after your workout allows your body to fill the glycogen stores well and build the muscles that were torn down during your workout. In order for the body to recover from the workout, we need to change the catabolic environment to an anabolic environment.

The food you eat after exercising affects the body’s hormonal balance in order for the needed change to occur. By prompt delivery of carbohydrates, proteins, and fats to the body after a workout, the body can begin repairing the damaged tissues and replenishing energy.

Carbohydrates The carbs are important for recovery and refilling depleted glycogen stores. There is no difference between the types of carbohydrates eaten after workout and the glyco gen filling rate provided that a sufficient number of carbohydrates are supplied.

The most influential and important factor is the number of carbs that you take in during the day (24 hours) and not so much about the glycemic index of a particular carbohydrate source. In general, try to consume at least 0.7 to 1.0 grams of carbohydrates per kilogram of body weight immediately after your workout, and eat a similar amount about one to two hours later.

Protein is another essential food group in your post-workout meal. People tend to over discuss and focus on the proteins when they get into bodybuilding or training in general. Yes, the proteins are important but not to the extent that people tend to believe. Protein is essential for the anabolic processes that happen after exercising.

Protein provides amino acids that are used for construction and repair of damaged tissues as well as the supply of enzymes and protein carriers that are needed for the adaptation of the intensity and the effort you put into your workout. The timing of protein intake is very important. To maximize the anabolic stimulus from your workout, you need a steady supply of amino acids to your muscles. The optimal time for consuming protein post workout is relatively short.

The rate of protein synthesis in humans increases by up to 50% for four hours from the end of an intense workout and up to 109% in the 24 hours post workout.

The recommendations of daily consumption of protein are about 1–1.4 grams of protein per kilogram of body weight. Liquids Rehydration is very important at the cellular level. A state of dryness may inhibit muscle growth.

A rule of thumb is to drink 1 ml per calorie you consume. That is, if your diet includes 2500 calories, try to drink at least 2.5 liters of water. What about fats? Well, ideally in the first meal after your workout, you want to consume foods that will be absorbed fast and assist in the recovery of your muscles and your glycogen stores.

Since fats slow down the digestion process, it is better to avoid them in this meal. Carbs and proteins are easier to digest and are the best choice. In the next meal, about one to two hours after the first meal, you can eat a full meal that will include all the food groups.

Healthyta 🍒