Consuming the wrong food prior to and after exercise can greatly impact your performance and overall health. Why waste time? …Exercising is difficult enough already . This article will explain how eating right and exercising are so important.
Let’s take it each step one at a time.
When you’re doing a high or low intensity workout, ensure that you are balancing your carbohydrate and protein as. The “percentage split” depends on whether you will be doing cardio or strength training, 먹튀 and the level of intensity.
Make sure that you eat your meal prior to working out within an hour before you go to the gym. A hundred calories should be sufficient for a moderate intensity workout. If you are doing an intense cardio exercise then between 4000 and 5000 calories should get you through well.
The split percentage for training in cardio, should be 2/3 carbs and 1/3 protein. This will ensure you have enough sustained energy from the carbohydrates to keep you up and running. Protein is a fuel for the muscles to prevent to prevent them from breaking down during exercising.
In the case of resistance training , it is recommended to change this ratio to, 1/3 carbohydrates and 2/3 protein. This way, you’ll have plenty of carbohydrates which will give you enough energy to go through each workout. The extra protein ensures the breakdown of your muscles is kept to an absolute minimum.
Eating after you train, is just as important as eating a breakfast before your workout. If you’re doing exercises that require resistance or cardio your glycogen levels have just been depleted. Glycogen is the fuel your nervous system and brain operate around on… Therefore, you must replace it quickly following training. If you don’t, the body will start taking down the muscles to convert it into amino acids to use as fuel.
After exercising take 5-10 minutes to rest before eating a high-carbohydrate meal of 30 to 50grams (per portion) from three different carbs.
When you are training for the resistance it is recommended to wait at least 30 minutes before eating. This allows the blood to remain in the muscles for repair work on the micro-tears, instead of rushing away to digest the food. A meal that combines proteins and carbohydrates can be consumed.
Few people eat properly while exercising, but if you adhere to my guidelines, you’ll stay ahead of the herd.
Tip: Consider a detoxification program, It will keep your body functioning at its highest conversion efficiency. Quite frankly it is an unfair advantage and increases the effect of any diet or workout program.