The motivation for most people to exercise and eat right his good health You also know that you have to eat as well, so your body will have the energy it needs to exercise and maintain for the everyday tasks of life. It is very important that you pay close attention to what you eat before an after exercise. It does not matter whether you are doing aerobic or resistance workouts you should always be vigilant on what you eat and make sure it includes a well-balanced mix of proteins and carbohydrates. many people ask how many carbs or protein they should ingest before working out. This really depends on how intense the exercising will be.
The ideal time for you to eat your pre workout meal is an hour before you start. With low intensity workouts you should keep your pre-workout meal to about 200 calories. If you if you plan on making a workout very intensive then you should up your calories level according. The main reason for this is to make sure you have the energy needed to support the workout and the protein needed to build muscle.
if you’re going to do resistance exercises you want to keep the ratio between protein and carbohydrate at three to one
Just as important as what you eat before a workout is what you eat after it. Anytime you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen. A common mistake most people make is not eating correctly after a workout, your nervous system and brain use glycogen as fuel , by not replacing it it causes your body to start breaking down muscle in order to replenish.
Micro tears is what happens when you exersice , this is the process of breaking down the muscle so it can rebuild itself bigger and stronger. Your body is smart and it knows that when the exercise is done its time to start repairing the damaged muscle, this happens immediatley.
This is when you want to make sure your protien intake is where it needs to be , the muscles need the ammino acids within the protien to repair the damaged muscles. Once you have finished a cardio session, you’ll need to consume mainly carbohydrates, preferably those with high fiber. Whole grains , rice and pasta are great complex carbohydrates to ingest just after a workout. 5 to 10 minutes is all you need to wait before taking in complex carbohydrates after a cardio workout.
A resistance workout is different here you will need to eat both complex carbs and protiens. The main reason behind this is the micro tears created during a resistance type workout.
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