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Aging
Skin Exercise
Good Nutrition For
Fitness
Learn about the benefits of aging skin exercise to learn how to eat properly for the type of workout you choose to do. Remember, anytime you exercise, you do so in order to try and maintain good health as well as body fitness and weight-loss.
You also know that
you have to eat as well, so that
your body will have the energy it needs to exercise and maintain for
the everyday tasks of life. For making the best of your
exercise, what you eat before and after you workout is very important.
No matter if you are going to be doing a cardio workout or a resistance
workout, you should always make it a point to eat a balanced mix of
protein and carbohydrates.
What makes that
determining
percentage of carbs and protein you consume is whether or not you are
doing cardio or resistance exercise and the intensity level that you
plan to work at.
The ideal time for you to eat your pre workout meal
is an hour before you start. If you plan to work at
a low
intensity level, you should keep your pre-workout meal down to 200
calories or so. 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.
Cardio Session:
Those of you who are doing a cardio session will need to consume a mix
of 2/3 carbs and 1/3 protein. Doing so will give you longer
sustained energy from the extra carbs with enough protein to
keep your muscle from breaking down while you exercise.
Resistance
Session
For resistance exercise, you'll need to eat a mix of 1/3 carbs and 2/3
protein, as this will help you get plenty of energy from the carbs to
perform each set you do and the extra protein will help keep muscle
breakdown to a minimum while you exercise.
Eating after you exercise is just as important as your pre workout
meal. Anytime you exercise, whether its cardio or resistance,
you deplete energy in the form of glycogen.
The brain and
central nervous system rely on glycogen as their main source of fuel,
so if you don't replace it after you exercise, your body will begin to
break down
muscle tissue into amino acids, and then convert them into usable fuel
for the brain and the central nervous system.
Keep in mind that mostly during resistance exercise, you'll break down
muscle tissue by creating micro tears. What this means, is
that after a workout, your muscles will instantly go into repair
mode. Protein is the key here for muscle repair, as you don't
want muscle breaking
down even further to create fuel instead of lost glycogen.
Once you have finished a cardio session, you'll need to consume mainly
carbohydrates, preferably those with high
fiber. Rice, oatmeal, whole wheat pasta, and
northern fruits are excellent sources.
Also, try to
consume 30 - 50 grams of there types of carbs after you
exercise. After your cardio workout, it is fine to eat within
5 - 10 minutes.
Once you've finished a resistance workout, you will need to consume a
combination of carbs and protein. Unlike cardio workouts,
resistance workouts will break down muscle tissue by creating micro
tears.
You'll need protein as this happens to build up and repair these tears
so that the muscle can increase in size and strength. The
carbs will not only replace the lost muscle glycogen, but will also
help the protein get into muscle cells so it can synthesize into
structural protein, or
the muscle itself.
After your resistance exercise, you should wait up to 30 minutes before
you eat, so that you won't take blood away from your muscles too
fast. The blood in your muscles will help the repair process
by removing the metabolic waste products.
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