Diet plays a huge part when you are trying to meet your health and fitness related goals. You need proper nutrition to fuel up for your workouts and also to be able to recover fast enough for your next one. The idea is to eat at the right times and eat good food that will keep you full of energy.
Pre Exercise Nutrition
Hydration:
-Drink 400-600mL of water 2 hours prior
-Drink 200-300mL of water 10-20 min prior
Food:
-High carbohydrate/low fat meal 3 hours prior
-Light carbohydrate snacks before exercise are fine as long as it is in small quantities
-If you are eating small but frequent meals (5-6 /day) then you don’t have to worry as much since you are maintaining blood sugar levels optimally-Avoid high fibre foods (broccoli, cauliflower) before exercise because it may upset your stomach.
Post Exercise Nutrition
Hydration:
-During exercise drink 150-350mL every 15-20 min
-For each pound of weight lost from sweating, drink 475-700mL
Food:
-Following endurance exercise, consume 1.5g/kg of body mass of carbohydrates within 30 min post exercise to replenish glycogen stores
-Delaying carbohydrate intake by 2 hours can decrease total muscle glycogen synthesis by 66%. This will be detrimental to your endurance performance!
-Additional meals of 1.5g/kg of body mass of carbohydrates should then be consumed every 2 hours.
-Following strength exercise, consume a carbohydrate-protein combination meal or drink
-Optimal combinations should be assessed on an individual basis but studies show a ratio of Carbohydrate:Protein can be anywhere from 3:1 to 0.7:1.
Vancouver Personal Trainer Christian Kubas – Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com
