If common parental advice is to be believed, eating and exercise should be separated by two hours of inactivity, but today`s sports scientists see these two activities as mutually beneficial. The amount and kind of meals eaten prior to workouts not only overcomes sluggishness that would otherwise affect results, but also fuels the kind of exercise that benefits from different meal plans. Marathon runners, for example, need different fuel than body builders. Despite eating`s core role in energy levels, muscle building and stamina, it would seem that old fashioned parents are not entirely wrong; experts suggest that workouts should be preceded by light meals eaten an hour before hitting the gym or track. Blood sugar levels need to be raised, particularly in the mornings when an overnight fast tends to cause light-headedness.
Sports drinks rich in glucose and sodium are needed before and during exercise regardless of the solids ingested. They are especially core to those doing endurance training, when dehydration is often met with increased water intake that can unbalance electrolytes. Marathon runners and endurance athletes who increase their water intake too drastically without increasing their electrolytes are at risk of developing exercise-induced hypernatremia, where the body`s sodium levels are diluted, causing fluid absorption into the organs and brain. Athletes training in cool weather with moderate routines can replace their fluids with water, but on hot days and during lengthy training, electrolytes should be added to fluids or substituted with sports drinks. Some brands contain stimulants that can be harmful for those with certain chronic conditions. Sports drinks containing pseudoephedrine, ma huang, ginseng and similar additives are best reserved for use under medical supervision.
Many gym-goers prefer to train in the morning. While it is tempting to skip breakfast until after a workout, replenishing the energy that was lost during the night can improve the results of most regimens. Whole grain carbohydrates improve energy levels and have a relatively low glycemic index. This helps blood sugar to remain stable so that energy is not lost suddenly during exercise. Bananas are renowned for their ability to raise blood sugar and keep it stable. They achieve this through their low hypoglycemic index but they are, contrary to popular belief, no more efficient than other fruit. Their chromium picolinate content may, in the long term, improve the stability of glucose levels in the blood by increasing insulin resistance, making them as efficient as oranges at treating fluctuating energy during training. For those who struggle to eat first thing in the morning, smoothies containing fruit selections, nuts and whole grains are a useful substitute that produces results over the short and long term.
While fruit and grains with carbohydrate content send energy to the muscles, protein is responsible for building them. For this reason, those seeking to add bulk rather than tone increase their intake of amino acids enormously to the exclusion of all else in the hope of achieving more dramatic results. This Atkins-like diet is incapable of delivering all the nutrients the body needs to be healthy. Even inactive people need a variety of proteins, ranging from fish to nuts, eggs and red meats so that all the amino acids the body needs are provided. The U.S. recommended daily allowance suggests that active people should consume 80 grams of protein daily. This is far below the 200 grams some body builders take in each day. Lean protein is suggested because the fat found in red meat is high in cholesterol, but some fat intake is needed to help the system to absorb important nutrients. Good fats with high levels of HDL cholesterol are healthiest and can be found in avocados, olive oil and oily fish such as salmon and tuna.
The meal plan required to sustain a long term training program does not resemble the perfect meal to eat an hour before training. These pre-exercise dishes should consist of foods that the individual easily tolerates. For some, that may mean cutting cheese and dairy products out of one daily meal, while for others, it may mean keeping soy products off the plate temporarily. The meal should be low in fibre and fat, with a moderate amount of low GI carbohydrates, protein and fluids.
Light exercise routines can be done on an empty stomach, but rehydration remains important. Heavier morning regimens need to be preceded by digestible carbohydrates, but proteins are best reserved for the hour after training. This helps muscles to repair themselves when building bulk. Every individual and training program has unique needs, so it`s best to request http://www.trampolinepad.co.uk/ tailored specifically to personal requirements.
Comments are closed.