In this article we are going to be exploring the important topic of nutrition and how it is essential to amalgamate previous articles with what we have understood about cutting edge exercise routines and the critical aspects in my view, regarding its combination with movement and subsequent mind control with the introduction of nutrition tips for exercise while we are effecting these previous three being another major component and to be safe, free of potential injuries, aches and pains, to keep us fit, healthy and active well into the future.
Nutrition- How does it relate to exercise
We engage our muscles when we do exercise and they are reliant on the kind and types of nutrition inherent that is provided to them when we eat including our long term dietary habits. It is a well known That a healthy overall diet is synonymous with good health. Our bodies are unable to operate properly without them and does not generate them naturally. We therefore need to augment them for the proper health of our cells. The phenomena that nutrition supplied before, during and after our exercise session may not only affect the quality of the session but also on occasion improve the end result too.
Protein is a major requirement. It aids in regulation of body function’s through synthesizing enzymes a class of proteins charged with maintaining chemical reactions. They are also involved in energy production and inter cellular communication. The U.S. Department for Agriculture advocates daily intakes equivalent of 56 grams for men and 46 grams for women. It provides two healing remedies when we exercise. Firstly it aids in building muscle fibers while repairing tissue which may have been affected while exercising. Including quality high protein in our diet (2 grams for every 1 kilogram we physically weigh) provides muscle mass that in time may increase physical power during future subsequent exercise routines. Secondly protein containing branched chain amino acids found in whey (milk protein) may aid the recovery of muscles allowing for further exercise earlier than previously thought possible.
Starches and sugars are the carbohydrates supplying the main energy muscles call upon when they perform exercise. Therefore, the carbohydrates consumed before you start exercising are not only burnt as fuel but accumulate as Glycogen (part of the B1 complex of Vitamins) in both our muscles and liver and it is drawn upon by them while exercising to maintain momentum. Glycogen is additionally important after exercise as the physical effort expended runs down Glycogen levels stored. Glycogen replenished during or after a session also allows for a faster recovery period in preparation for our next session. Here again ingesting approximately 1-1.5 grams of carbohydrates per kilogram body weight immediately after our session achieves this maximization process.
Other vital ingredients of Vitamins and minerals are inclusive of our bodies and therefore are also involved when we exercise in both muscles and energy levels. Their lack thereof affects the types of exercise we may wish to strive for during our session. As it is well-known that our blood cells (hemoglobin) circulate oxygen which is linked to iron rich protein and should that level of iron be low we may experience shortness in breath or more easily rendered fatigued while performing a session. Vitamin C aids us in absorbing iron, low levels of which may affect those very same iron levels (it also helps in the production of collagen which is a fibrous protein helping to support those cells and tissue and further helps that tissue remain together). Sodium an electrolyte facilitates drinking of water with too low levels of intake in our diets may lead to muscle cramp during our exercise session.
Remaining sufficiently hydrated is essential and thus water is a very important nutrient while exercising. It is critical to replace fluid lost through the act of sweating and expulsion of fluid in heavy breathing. Additionally intake of water maintains heart rate from accelerating too high which also assists in regulating our body temperature. The American Council for Exercise informs that losing a liter of fluid causes a heart rate increase of eight beats per minute. Should fluid loss remains unabated our core temperature may become abnormally elevated. To remain safe during an exercise session therefore we must ensure that before, during and after that session the intake through drinking water is a constant.
What should I Eat When Working Out
We have already learned that what we eat is very important and have already ascertained that our exercise session may be affected either positively or negatively by what we eat. So which foods are we to avoid, what foods are we to adopt and which shall we jettison out of our lives
We require good quality carbohydrates, lean protein heart healthy fats ( olive oil, canola oil, salmon, tuna, trout, striped bass, mackerel, herring and sardines, almonds, walnuts, pecans, peanuts, flax seeds, hemp seeds & avocados) and very importantly fluids prior to exercise session commencing.
Since our muscles need carbohydrates foods such as cereals (the not in a packet breakfast variety), rice, pasta,fruits, breads and vegetables to obtain a surge of energy.
What Is The Best Food To Eat Before A Workout
There is no specific meal required to eat before our exercise session starts. However, we need to concentrate our taste buds on the following: Moderate Carbohydrates and Protein, Low Fiber, Low Fat, Include Water and Include Foods that you know you are able to tolerate. These may include one slice of cheese pizza, a grilled chicken sandwich will fit the agenda. All fried foods including chips should not be on our thoughts or on a plate in front of us. Neither should there be any thoughts in our minds to try out new foods as we may be intolerant to them and are not aware of it.
How much water should we drink
We should always aim as we have already learned to be well hydrated. To keep on the right side drink plenty of fluids about 2 cups (16 ounces) with the meal and approximately 2 hours before commencing the session.
Is it bad to exercise on an empty stomach in the morning
It really depends on the type of exercise planned. If it is a planned exercise routine that is not overly arduous or a brisk walk in the park an empty stomach is normally fine. Perhaps a glass of water before heading out of the door is in order and sensible. If the exercise is for a longer duration then eat some easy-to-digest carbohydrates ( a slice of toast, half a plain bagel, a cup of fruit cocktail or a banana and drinking a glass of water when finished) to help top up the fuel.
Do you need to eat protein after exercising
It may be a very wise decision to do so, as it aids our muscles to recover and grow as we have identified previously so advisable. Note it is irrelevant to our muscles if protein is coming from a glass of chocolate milk, a whey protein shake or a hard boiled egg. Whatever is selected more is definitely not better as all that is required by our muscles is 10 – 20 grams of protein.
Effective Nutrition Tips For Fitness
Skipping meals is not a good option
A very unavoidable error in our journey to achieve our goals to fitness is to eat minimally or to skip meals repeatedly is most certainly a faulty approach to our overall weight management strategy. A car requires fuel to run as does our bodies .
The objective here is an even spread of meals to avoid and negate any drops or spikes in sugar levels and including foods rich in nutrients.
Fill up your tank before working out
You are to be commended if you are the type of person that exercises first thing in the morning with an empty stomach as that certainly helps with burning fat if required. However, when a high carbohydrate snack comprises an apple or a banana is capable of replenishing Glycogen storage (providing fuel for your muscles) when we want to do a session of HILIT exercises for 20 minutes and perhaps another 15 minutes for movement with 10 minutes for mind control making a total of 45 minutes, it is sensible to top up those fuel stores and hydration and is really not onerous before you do as we have read. Why experience fatigue through low blood sugar or even the potential for light headedness when it takes so little effort to ensure that we do not.
During exercise maintain adequate intake of electrolytes
If we are going to a workout session that is short and sweet it is enough to drink enough water during our exercise routine in the amounts provided previously. However, if we wish to exceed the hour limit than perhaps considering an isotonic drink which contains equal concentrations of salt and sugar may be a wise consideration as they are both digested rapidly and provide fuel for storage. Equally, electrolyte drinks that which contain 60 to 80 grams carbohydrates with 400 to 1000 milligrams sodium per liter and a possibility to include minerals such as potassium, magnesium and calcium are ideal for replacing electrolytes lost through sweat.
After the work out select protein as the preferred option.
Incorporating protein after our work outs we have found out is very beneficial effects to our muscle growth thus strength additionally if protein intake is spread over the day it stimulates our muscles for more exercise the following day so really a very sensible option to adopt.
Plenty of Fluid Intake
We require our drinking of fluids intake is constant through the day and especially during exercise as we have found it carries a supply of oxygen and nutrients to our muscles. How much do we need :
35 ml x kg body weight = ml fluid per day
When expending effort on moderate exercise add 0.5 to i liter of water to that always drink water before you feel thirsty, as that way you are more energetic all day long and it will help in preventing headaches and feelings of fatigue
If you engage in moderate or intense physical activity, you should consume
an additional 0.5 to 1 liter of fluids. Drink before you feel thirsty.
That way you have more energy throughout the day and can prevent fatigue
and headaches before they occur.
In the final analysis we can see and conclude that nutrition really should be part of our planned snacks and meals based around carbohydrates, proteins fats and vitamins to achieve our pre-stated stated goal objectives of maintaining our bodies and minds in attaining the optimum fitness levels we are able to achieve into our futures. I trust you have enjoyed reading about the nutrition tips for exercise and hope you will come back to read a new series start on all the other modern and up to date trends surrounding our required adoption of exercise and how they interplay to help us on our journey into the future.
As always please feel free to leave comments at the bottom of this page and my contact details are at the top of this page in the event you seek further information or clarification to which I am more than happy to be of help with. Thank you again and hope to be among you again in the following week. Take care of yourselves and be well and safe.