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Working out is a great way to build a better body and maintain your health. Whether you are participating in strength training or any form of aerobic exercise, you need to fuel your work out with proper nutrition.
The foods that you eat can increase your workout performance and results. Paying attention to what you put into your mouth can make your strength training pay off a lot faster.
Many people think that it is a bad idea to eat before a workout. Perhaps this comes from the erroneous idea that eating before a swim or other strenuous activity can cause cramping. Research has shown that consuming a light snack before a workout can actually increase your performance by 12.5%. Having a small snack before you do any aerobic workout or weight training can fight off fatigue, lightheadedness, or hunger, helping you to finish your workout.
If you decide to have a snack before you workout, avoid greasy foods and empty carbohydrates. Great pre-workout snacks include boiled eggs, cottage cheese, yogurt, or even slices of chicken.
Just as it is important to fuel your body before you workout, replenishing your body after strength training is also essential. The first thing you should always do after working out is re-hydrate. When you workout, you usually sweat, losing precious glycogen stores. These glycogen stores must be replenished and the best time to do so are in the first 15 minutes after your workout is over. During those 15 minutes, the enzymes that do all the work to produce glycogen are most active, making it easier for your body to replace everything it sweated out during exercise. Water is a great choice for re-hydration, but if you like sports drinks or drinks fortified with vitamins and minerals, those are also good options. Stay away from caffeinated drinks and soda.
When it comes to getting fit, what you choose to eat right after a workout is almost as important as the types of exercise you do. The meal you eat after working out should consist of good carbohydrates and equal portions of protein. Stay away from high fat foods for your post workout meal.
If you really want to maximize your workouts, and get the most benefits from your strength training, strive to eat a balanced diet all the time. About 60% of your calories should come from good carbohydrates such as fresh fruits, vegetables, and whole grains. 25% of your daily calories should consist of healthy fats such as olive oil, canola oil, and macadamia nuts. 15% of your calories should come from healthy proteins like poultry, fish and lean cuts of meat. If you eat a balanced diet, your body will be properly fueled to meet its maximum potential when you work out.
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