Is it better to Eat Before or After a Workout

Workout

Whenever you do exercise, you do in order to try and maintain good health. You should also know that you have to eat well and healthy, and your body will have the energy you need to exercise and stay for everyday tasks of life. To make a better exercise, you should eat before and after your workout, this is very important.

It doesn’t matter if you are going to do cardio or strength training, you should always make a point of balance in their food between protein and carbohydrate mixture. Determine the percentage of carbohydrates and proteins you eat regardless if you do cardio or strength exercise and the level of intensity at which you plan to work.

Before a Workout

The ideal time to eat food before workout is an hour before it starts. If you plan to work at a low intensity level, you should keep your pre workout meal maximum at 200 calories or less. If you plan to exercise at a high level of intensity, you will probably need your meal to be between 4,000 and 5,000 calories.

If you are doing a cardio session will need to consume a mix of 2/3 carbs and 1/3 protein. Doing this will give you a longer continuous power for additional carbohydrates with protein indicated to keep their muscles without injury while exercising.

For the strength exercise, you will need to consume food a mixture of 1/3 carbohydrates and 2/3 protein, this will then help to get enough energy from carbohydrates to perform each exercise and the extra protein will help keep disruption of muscle to a minimum while you exercise.

After a Workout

Eating after you exercise is as important as the food before the training. Whenever you exercise, either cardio or strength, depletes your energy in the form of glycogen. The brain and central nervous system depends on the glycogen as their main source of fuel, so if you do not replace it after exercise, your body will begin to break down the muscle tissue into amino acids, to then convert it to fuel used by the brain and central nervous system.

Note especially that in the strength exercise can break down muscle tissue by creating micro tears. What this means is that after a workout, your muscles will go immediately to repair mode. Protein is the key here for muscle repair, as you do not want muscle breaking down further to create fuel instead of lost glycogen.

Once you have finished a cardio session, you need to consume mainly carbohydrates, preferably with a high amount of fiber. Rice, oatmeal, whole wheat pasta, and fruits are excellent sources. Consume between 30 to 50 grams of carbohydrate after exercise. After 5 to 10 minutes of your cardio workout, you can eat what to eat.

Once you have completed your strength training, you will need to consume a combination of carbs and protein, eating foods rich in protein is essential for a good muscle development. Like cardios workouts, strength training can break the muscle tissue creating micro tears. You need protein to rebuild and repair this these tears so that the muscle can increase in size and strength. Carbohydrates not only replace the lost muscle glycogen, but which will also help to get protein in muscle cells that synthesize the structural protein, or the muscle itself.

After your strength exercise, you must wait at least 30 minutes before you can eat something, so that your blood will not be away from your muscles too fast. The blood in your muscles will help the repair process by removing metabolic waste.

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