Tuesday, June 9, 2009

Fitness & Health tip

Feed Your Workout the Right Fuel

By Joy Davis
eDiets Contributor

Before You Work Out
Skip the low-carb craze if you really want to see results -- carbs are the body's main source of fuel. Fitness experts recommend you "feed" your workout by eating carbohydrates with a little protein about an hour before you exercise.


Michelle Tavick, a certified personal trainer for Bally's Total Fitness, agrees that eating carbohydrates before exercising is essential. "In general, something with more carbohydrates than protein and fat is good before you work out because carbs put glycogen (muscle sugar) into your muscles, and your body uses that during the workout for energy," she says.

After You Work Out
For about an hour after an exercise session, there's a window of opportunity to feed your starving muscles -- this is known as the "golden hour" because it's the time your muscles are most hungry for nutrients. Your body will use the meal you eat during the "golden hour" to repair and carve muscle.

To do this, your body needs protein and some carbs. "After the workout, having protein powder in juice is good because you have the carbohydrates that will help carry the protein to the muscles more efficiently," Tavick says.

Workout Superfoods
Before you start an exercise regimen, be sure to stock up on these superfoods for your workout:

Keep a dozen eggs in your fridge -- they're loaded with protein. And do eat the yolk. Nutrition experts say that while the yolk contains cholesterol, it's only in trace amounts -- not enough to drive up your levels. Plus, the yolk is filled with nutrients.

Potatoes are one of the best sources of carbohydrates around. You'll get about 30 grams of carbs in a 4-ounce potato. Skip the fatty extras and boost antioxidant levels by topping it with a spoonful of salsa.

Chicken is packed with protein and has roughly 35 grams for a 4-ounce breast. Opt for grilled or baked chicken instead of fried and peel off the fatty skin.

Peanuts, if eaten in moderation because of their high fat content, are fine. Peanuts contain rich nutrients such as potassium, zinc and vitamin E.

Oatmeal is another excellent source of carbohydrates. Just add hot water and eat ii before you work out for a nice burst of energy. For extra vitamins, add some fruit.

Pasta is packed with roughly 50 grams of carbohydrates per cup. Add a little tomato sauce for the perfect pre-workout meal.

Whey Protein is a type of protein powder that's extremely high quality. Whey protein is beneficial because it delivers protein directly to the muscles. Plus, studies show that eating whey before exercise boosts weight-loss efforts by supporting fat burning and helping the body gain lean body mass.

Beans are fantastic because they're high in fiber. They've got lots of vitamins and minerals; they're a source of protein and carbohydrates; and they're healthy for your body and extremely low in fat," Tavick says.

You can have a smoothie before and after exercising. A pre-workout smoothie should have more carbs than protein. After exercising, it's more protein than carbs. Bananas, yogurt, whey protein and fruit are all great in a smoothie.

Remember, when it comes to exercising for weight loss, you've got to eat. Skipping meals and exercising on an empty stomach will only hinder your efforts at getting a toned, tight body; it's like running a car on empty -- you'll ruin the engine

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