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Don’t Bonk! Eating the Correct Food Before your Training Session could be
the Difference Between Success & Failure!
With regards to exercise, everybody benefits from proper nutrition and
timing. The housewife who goes to the gym to do cardio while their kids are at
school will benefit. Elite athletes who have neglect nutrition based solely on
their genetic athletic ability will benefit tremendously from taking the correct
pre and post workout supplement.
If you Have Not Paid Attention to the Food you Consume Before & After
Exercise You Will Feel a Significant Difference!
Having optimal energy for intense exercise depends largely on what you eat in
1-3 hours before your session. Finding the correct food or drink to consume
before an exercise session may be a matter of trial and error as it varies from
individual to individual. Your energy should be used by your muscles for
energy, not your digestive system. The amount of food (energy) you need depends
largely on the type of activity you do.
For most physical activities the meal before a training session you should
have a mix of simple and complex carbs with a little bit of protein. These
nutrients should be consumed no longer than 2 or 3 hours before your exercise
session. High amounts of fat should be avoided because it takes too long to
digest and could upset your stomach.
You do NOT make Gains During Your Training! You make Gains Immediately
Following Your Training!
This often neglected yet utterly important aspect of
training is essential for recovery and progress through any exercise program.
Depending on your goals and training you may have to eat 20% of your daily
intake of Calories for the day within the hour after your workout session!
Immediately after your exercise session is when your body tissues start breaking
down. Your energy is depleted and your body is starving for nutrients.
There is a 30 minute window where it is important to get
calories in your system. Your first intake of nutrients should be within 30
minutes of cessation of exercise. Then within the 90 minutes after cessation of
exercise you should have your largest most nutritious meal of the day.
The Most Important keys to good Post-Workout recovery Food or Supplement
are as Follows.
Easy to digest foods or supplements such as liquid meal
replacements or Powerbars are your best bet. Some of these products are
specifically designed for this purpose. They have a 4:1 carbohydrate to protein
ratio. This has shown in numerous studies to be the most effective ratio to
recover your muscles optimally. The ratio can be tweaked to meet your specific
goals. Endurance athletes may want to consume a 6:1 carb to protein ratio
whereas bodybuilders may want a 2:1 carb to protein ratio.
The faster the nutrients are digested the better. This
means the nutrients will get to the areas that need replenishment faster. This
is where a water soluble meal replacements supplement may be an integral part of
your nutrition program. Fat slows down food absorption thus should be avoided
in the post workout recovery period.
If you have the correct macronutrients (carbohydrate,
protein, fat) the next thing to worry about is the micronutrients (vitamins,
minerals). Electrolytes and hydration should be a consumed during and after
your exercise session to prevent dehydration. Studies have shown that intake of
antioxidants before and after exercise prevent free radical muscle damage.
Consuming an antioxidant supplement or multivitamin is advisable.
Focus on intense workouts and post workout supplementation and food intake and
you should be achieving your goals soon.
“Your ONLY GOAL of a fitness program should be to SET NEW
GOALS."
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