Diet and Exercise-Losing Weight.
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Dieting & Exercising, what you eat before and after exercise is extremely important. Your body needs enough energy to be able to exercise and to be able to cope with the everyday tasks of life. Exercise maintains good health. We all know that but we have to eat as well to be able to exercise and keep up with day to day living.
You should always eat a balanced mix of protein and carbohydrates if the exercise you take part in is a cardio workout or a resistance workout. The intensity level that you plan to work at and which workout you choose makes that determining percentage of carbohydrates and protein you consume
It is recommended that you eat about an hour before you start your workout. If the intensity of your workout is at a low level, then the calories in your meal should be kept to about 200 calories. However, if you plan to workout at a high intensity level, then your meal should contain approximately 4,500 calories.
If you are doing a cardio session, then you will need a mixture of 2/3rds carbohydrates and 1/3rd protein. The extra carbohydrates will give you more energy whilst the protein will be enough to prevent muscle collapse during your exercise session.
If you are doing a resistance session, then you will need a mixture of 1/3rd carbohydrates and 2/3rds protein which will give the energy you need to do the exercise but help to stop muscle deterioration during the session.
It is just as important to eat after exercise as it is before. Exercise uses up a great amount of energy in the form of glycogen. Glycogen is the main source of fuel on which the central nervous system and brain rely and, therefore, if this is not replaced after exercise, muscle tissue will begin to break down into amino acids and will be converted to be used instead.
After exercise your body automatically starts to repair muscles. Protein is needed for this job and you therefore don’t want the situation to arise where they are broken down even further to create the fuel needed for your brain and central nervous system.
After a cardio session, carbohydrates will be what your body mainly requires, especially those with high fibre like oatmeal, pasta and rice. It is also advisable to eat approximately 50 grams of three different carbohydrates after exercise. This can be within five to ten minutes after your workout.
After a resistance session, the body requires a mixture of carbohydrates and protein because these types of workout cause muscle deterioration.
Protein helps to build up muscles and also aids repair. As well as replacing the glycogen, carbohydrates also aid the protein to invade the muscle cells.
In order to leave blood in your muscles, you should not eat for at least half and hour after a resistance workout. The repair process is helped by blood in your muscles as it removes metabolic waste products.