How To Boost Up Your Training By Eat Well?

How To Boost Up Your Training By Eat Well?

How To Boost Up Your Training By Eat Well?

Food is the vitality you need to fuel your exercises. Eating properly before and after your training session is the key to obtaining the best results. If you are not sure what you should eat, you will find everything you need to know about proper nutrition for weight loss exercise. You should believe, it can make a huge difference if you eat well!

Why eat to fuel your training?

It is very simple, if you eat before exercising, you will have the energy you need to get through the intense training session. Eating after your workout gives your body the nutrients needed for recovery, those needed to perform critical repairs on your muscles, tissues and organs. There is no simple approach that works for everyone, but there are some guidelines you can follow.

How To Boost Up Your Training By Eat Well?

Pre-Training carbohydrates

While you should try to reduce your daily carbohydrate intake, the best time to consume them is 30 to 90 minutes before you start exercising. Simple carbohydrates (with very little fiber) are the best because they are easier to absorb and use by your body. If you take a small snack of 100 to 300 calories, with many carbohydrates, before your workout, you will find that you have a lot of energy to get through an hour or more of intense training.

Proteins and Fats Pre-Training

While a little protein can help increase the availability of amino acids in your muscles, the truth is that you do not really need a lot of protein to fuel your workout. Your muscles already contain the amino acids you need, so they are usually good with only proteins. And definitely stay away from fats before training. Fats reduce the speed of digestion, which means that they will decrease energy production. There is also a real risk of colic during training. Limit yourself to simple carbohydrates in small amounts, just enough to increase your energy levels.

Post-Training Carbohydrates

It has consumed a lot of energy during your training, so it is important that you replenish what you burned. Generally, a little carbohydrates (simple and complex) can go a long way. Simple carbohydrates provide an immediate boost of energy, and complex carbohydrates will give you longer-lasting energy to help you recover in a few hours. However, you're usually good with only 100 to 200 calories of carbohydrates at most, you'll get real energy elsewhere!

Post-Training Proteins

This is the most critical nutrient of all! Your body needs that protein to repair your muscle tissues and restore your energy levels, so you should always have a considerable dose of protein after each workout. At least 15 grams or more, since that will ensure you get the amino acids without which your muscles can not function. The protein will also provide a large amount of the energy needed to replenish depleted energy reserves. If you do not want to follow the route of the protein powder, eat a protein-rich meal with eggs, fish, legumes and whole grains, beef or chicken.

Post-Training fats

A little fat can go a long way! Fats are high in calories, which means they can provide a healthy dose of energy, one that takes your body hours of absorption. You can easily include 100-200 calories of fat (apart from the fat in your protein) and replenish your energy reserves in the next few hours. The fact that your body is metabolizing energy at higher speeds means that it will burn carbohydrates and proteins quickly, but your body will have enough fat to keep working for the next few hours. It will be much easier to stay energized thanks to the fats you consume.