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When to Eat

2011-03-05T08:49:00.001-08:00

When to eat?

Ideally, you should have a meal 3-4 hours before a workout. This should leave enough time to digest the food although ,in practise the exact timing of your pre-workout meal may depend on your daily schedule.

Accorng to the university of North Carolina,

united states

,eating a moderately high carbohydrate and low fat meal 3 hours before exercise allows you to exercise longer and perform better.

Common question.

Does exercising on an empty stomach help burn more fat???

- many people believe that training on an empty stomach will help them shed an extra weight faster. Its actually advisable to have a light snack 2-4 hours before exercise biologically , the resulting rise in the blood glucose slows the rate of glycogen depletion,enabling you to exercise longer and harder,and hence to burn more calories.

Also exercising in a fasted state may reduce your endurance and encourage your muscle to return to protein deposits for fuel, so you can burn away your muscle fibres!!!

Pre-exercise meals 3-4 hours prior to the training)

Fish pie

Porridge made with milk

Rice with vegetable or chicken or fish

Whole grain cereal with milk or yoghurt

Macaroni with cheese and salad

Jacket potato with beans, tuna ,cheese or chicken.

Sandwich filled with vegetable or chicken ,fish, cheese, egg .

Noodles with stir prawns or tofu and vegetables.

Pre-exercise snacks ( 1 hour prior to the training )

1-2 bananas

Dry fruits

2-3 portions of fresh fruit

One 300ml home made smoothie

1 or 2 pots of yoghurt (fruit)

250 ml flavoured milk or shake

30 g cereal bar

50 g energy or sports bar

What to Eat

2011-03-05T04:41:00.001-08:00

What to eat?
Begin refilling glycogen stores with a high carbohydrate snack, aiming to consume 1 g of carbohydrate per kg of body weight. For example a person weighing 60 kg needs to consume 60 g of carbohydrate. Solid or liquid. A little protein with carbohydrate will speed up the glycogen recovery further. The combination of carbohydrate and protein stimulates insulin release, which prompts the muscle cells to take up glucose and amino acids from the bloodstreams. It also minimizes protein breakdown and encourages muscle rebuilding.
So, your post workout meal or snack should , ideally, comprise 20-25 g protein and 60-70g carbohydrate.

Refuelling snacks or the post workout snacks: (within 2 hours of exercise)


          A smoothie
          1 or 2 cartons of yoghurt
          A home made milk shake
          A couple of pieces of fresh fruit
          Flavoured drink
          A sports bar
          A handful of dried fruit and nuts
          A tuna or a cottage cheese sandwich
          A bowl of wholegrain cereal with milk
          Jacket potato with tuna or cottage cheese
          A meal replacement shake ( protein/carbohydrate)

Refuelling meals or post workout meals : ( within 2hours of exercise)

          Chicken curry with ricc and vegetables
          Dahl with rice and vegetables
          Mashed or baked potato with grilled salmon and salad
          Vegetarian chilli with rice and a green vegetables
           Fish pie with cauliflower
          Lasagne or vegetable lasagne with salad
          Rice with grilled turkey and steamed vegetables
          Bean and vegetable hotpot with wholegrain bread
          Pasta with tomato pasta sauce, grilled fish and salad
          Jacket potato, chicken , chicken breast baked in foil, broccoli and carrots.

After Training Guide

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After training

The quicker you start refuelling after exercise , the quicker your body will recover. Any workout depletes your stores of glycogen- the readily available fuel in you muscles – and breaks down the muscle tissue. Your aim is to rebuild thes fuel deposits and repair damaged muscle fibres as soon as possible. It is during your this post-exercise your body gets stronger and fitter. Wait too long and you feel sluggish , get it right and you’ll recover faster.

How much to drink?

Start drinking before you even get showered or get changed. As a thumb rule, you need to drink 750 ml of water for every 0.5 kg of body weight lost during your workout( 1kg of lost weight is equal to 1 litre of body sweat, which needs to be replaced with 1.5 litres of fluid).

Try to drink 500ml over the first 30 minutes, little and often, then keep on sipping until you are passing clear and pale urine.

What to Drink

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What to drink ?

Workouts lasting an hour, water is all you need. If you are not keen on the taste of water, flavour it with little fruit juice, high juice squash.
Avoid artificial sweeteners .
Workouts lasting more than an hour , drinks containing carbohydrates –isotonic sports drinks, diluted juice and high- juicesqaush are better than plain water. The sugar they contain not only provide fuel for your exercising muscles but also speed up the absorption of water into your bloodstream.. drink 500 ml – 1 l of an isotonic sports drink or fruit juice diluted 50/50 with water .

Why choose sports drinks?
The main benefits of sports drinks are their sugar content , which speeds up the absorption of water, tops up blood sugar levels and provides extra fuel for longer workouts. Commercial brands are essentially mixtures of sugars and mineral salts or electrolytes. They may also providecertain vitamins, artificial sweeteners, colours and preservatives. Avoid drinking high levels as the long term risks are unknown.

*avoid drinking the sports drink which has a high level of Aspartame, a low cal sweetener upto 200 times sweeter then sugar. High intakes have been linked with headaches ,migraines, depression and is also linked to cancer in lab rats.

SPORTS DRINK

FITNESS TIPS-FOOD

2011-01-06T23:52:00.000-08:00

BEFORE TRAINING :

What you eat and drink the day before and during the several hours before your workout dictates how much energy you will have for training and how well you will perform .It also affects how much body fat ,glycogen or even muscle tissue you burn.If you get it wrong ,you may end up burning muscle rather than your fat as your fuel reserves dip.

Eating the right amount and type of carbohydrate as well as timing your pre-exercise meal correctly will help avoid common problems such as fatigue, stitch, dizziness, &fainting.

Should you train on empty stomach?

It is definitely not advisable to train on empty stomach, especially if you

want to improve endurance or performance.

What happens is you start feeling more lethargic and unmotivated when you haven’t eaten for several hours. most people ,I hear complain of skipping their training . now, that’s because they didn’t have their snack couple of hours before their training .

Now biologically speaking , when your brain isn’t getting enough fuel you’ll feel faint, lose your concentration and then risk injury. Also you may become light headed , weak and shaky – all are the symptoms of low blood sugar levels .

Why eat before training ??

The main purpose of your pre-workout meal is to stabilize you sugar level(blood). But don’t expect your pre-workout meal to fuel your muscles. There isn’t enough time for your body to turn the food into glycogen-the muscles main fuel supply. So your body must rely on te existing glycogen (&fat) stores.

(it takes 24 hours to refill muscle glycogen stores ,so what you’ve consumed the other day matters te most.)

How much to eat before training.

It all depends upon your body weight that how much one should eat and

Howlong and hard you are planning to workout. In general, if you aim to workout for less than 2hrs , aim to eat around 1g carbohydrate per kg of your body weight ( 60g for 60 kg person). And for longer periods double the intake. i.e 2g per kg for your body weight.

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FITNESS TIP-DRINK WHILE WORKOUT

2010-09-13T11:13:00.000-07:00

Why drink before training ?

It is important to drink (water) to ensure that you are properly hydrated before training to minimize the risk of dehydration during training. Even mild dehydration can result in early fatigue as your body is unable to cool itself efficiently, which puts extra stress on the heart and the lungs.

When to drink?

The best way is to keep hydrated throughout the day rather than load up with fluid just before your workout. Try to make a habit of drinking water regularly . aim for atleast 8-9 glasses daily, and more in hot weather.

Drink 2-3 glasses of water prior to your workout.

Why drink during training ?

Everyone exercising for longer than 30 minutes will certainly benefit from drinking something during exercise. But with the growing array of sports drinks, sports waters and energy drinks it’s a confusing choice for most regular exercisers.

As soon as you begin your exercise , you start to lose fluid in the form of sweat. Sweating is a vital function, it gets rid of your excess heat produced during exercise , maintaining your body temperature .

Fluid losses can be high-500ml in 30 minutes depending upon the intensity , surrounding temperature.

Note- heavier people sweat more and some people simply sweat more than others ,its just a tendency.

Always drink during training.

Replacing your sweat losses by water , your core temperature will dip and your cardiovascular system will work in a normal state, which otherwise will not. If you don’t drink and replace your sweat by water, your blood will become more viscous (thicker) and your heart will need to beat faster to pump the blood around your body.

The affects of dehydration

Exercise feels much harder.

Reduces concentration

Increases core body temperature

Increases heart rate

Can cause headache, cramps and nausea

Makes you fatigue sooner and lose stamina

Decreases your ability to perform sports skills

Why eat after training ?

Whether you are hungry or not it doesn’t matter .the quicker you consume food or drink after a workout, the quicker your body will recover. The enzymes that are responsible for the making of glycogen are most active immediately after your workout, leaving you a 2 hours window to reload your muscle glycogen. Carbohydrate is converted into glycogen one and a half times faster than the normal during this post exercise period. Wait more than 2 hours and your body’s ability to convert what you eat or drink to glycogen drops by 66 percent.
If you workout daily , speedy recovery is crucial so have a carbohydrate-rich drink or snack as soon as possible after your workout - ideally within 30 minutes and no latter than 2 hours.

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