25% Exercise……..75% Food!!!
The most effective way to maximize the health benefits of a good hard workout is, a nutritious meal afterwards.
Get the most out of your exercise- Fuel your body with the right energy. Whether you are trying to bulk up or cut down- a nutrient dense, unprocessed, healthy diet will get you there quickly.
Here are three simple, healthy ways to fuel your workout.
#1 Stay hydrated
DRINK LOTS OF WATER- Staying hydrated the most important aspect of preparation for any. If you use up too much of your fluids without replacing them, your body will start to suffer. Your muscles will start to cramp, and the body will slowly start to shut down. Make sure to drink electrolytes during long durations of exercise such as marathon running or cycling as these can get depleted from excessive sweating.
Dehydration can severely hurt your body. Dehydration can lead to loss of coordination, muscle fatigue and heat exhaustion. Additionally, it can put a strain on your kidneys and increase your risk of kidney stones.
Drink eight to 10 glasses of water a day and make sure to spread them out throughout the day.
If exercising for more than an hour, consider including a sports beverage to replenish electrolytes and provide needed carbohydrates. But not too much! Sports drinks are very high in simple sugars.
Fuel Up on Carbs.
Carbohydrates are the best fuel for working muscles. In fact, carbohydrates account for 50 to 60 percent of energy used during a moderate to difficult endurance exercise.
Post Workout Nutrition
Gain/maintain weight/small amount to lose: 40% protein, 60% carbs, low in fat. Why low in fat? Fat slows the absorption process; post wod is an exception–you want those nutrients sucked up rapidly.
High % of body fat/insulin resistant or metabolically challenged: higher protein/mod fat/low carb; goal is to stabilize blood sugar and continue to burn stored body fat
Examples: homemade kefir is an excellent choice post workout; coconut milk smoothie with a few berries; hard boiled eggs w/ veggies.
2 hours post workout: meal of protein/carb/fat relative to the proportions appropriate for your body type/goals.
Regulate the Protein
How Much Protein Should I Consume Per Serving?
The research on protein science tells us that the ideal protein serving size per feed is 20g but with benefits still being seen up to 40g, particularly in people with greater muscle mass. Beyond 40g you’re getting too much protein and there are no additional benefits, so aim for between 20-40g per serving.
As an example a person weighing 75kg looking to build muscle mass would require 2 g/KgBM/d or 150g of protein per day. If you spilt this figure over 5 meal/snacks per day consumed every 3 hours then each meal would ideally contain 30g of protein.
Talk to your doctor, dietitian or personal trainer about a diet that’s best for you. They can make recommendations that take your medical considerations into account.