Overeating – one of the main concerns for most females as it relates to nutrition. However, you’re not like most females. Considering you made it all the way here, it’s evident you’re not looking for shortcuts or word of mouth information; you want precise, yet simple facts that will give you fast results. If you’re looking for results, your nutrition concerns should range from avoiding eating large amounts of food while exercising and dehydration to reducing post-workout muscle soreness.
Information on sports nutrition is available in abundance today and this is a problem in itself. Almost every day a new bizarre nutrition plan is created. To make matters worse, every company is claiming that their service is the best, making it difficult for you to pick out the bad apples. At some point, it will all sound like noise.
However, sports nutrition is not as complicated as it may seem. In fact, everything you need to know to get the results you’re looking for can be summarized in a few steps. If you want to skip the details and move right into the fun stuff, the information below will help you.
Rule 1: Have a Balanced Meal Daily
If you plan to work out every day, your body will need an adequate supply of energy to produce muscle contraction. The simplest and most efficient way to provide your body with high quality energy to support your work out regime is by eating a balanced meal every day – yes I mean every day.
No single food will carry all the nutrients you need for optimal performance while exercising, hence it is essential that you eat a variety of different foods. Carbohydrate, when digested is broken down and stored as glycogen in body tissues. This is the substance responsible for making exercising remotely possible; therefore, you should eat adequate carbs daily if you intend to work out.
However, this does not mean that all other nutrients should be placed on the back burner. Proteins and fats – yes I said FATs – should also be included in your diet on a daily basis. Fats can be your friend or foe in most cases. While too much can be damaging, in the correct proportions it not only helps to maintain testosterone levels but it may also increase your fat-burning capacity. Protein is important for muscle repair and development.
After an intensive workout session, your body will need protein to mend the damage sustained by the muscles. In general, you should drink sufficient fluids and eat meals containing carbohydrate, proteins and fats on a daily basis.
Use a calorie count app if you think you are not getting sufficient nutrients from your daily meals and create a profile to examine your diet.
Rule 2: Fuel up Before Every Workout Session
First, you should understand that your pre-exercise nutrient requirement might differ from someone else based on the intensity and the duration of your work out sessions. If you plan to exercise in the evening, your lunch should consist of foods rich in complex carbs to give you the energy you need. This includes foods such as, breads, brown rice, pasta, vegetables and fruits. A large serving of chicken salad may be just what you need to light up the gym. But it does not have to be chicken; fish among other protein sources can give you the effect you are looking for.
If you have lunch a few hours before your workout session, you should eat a healthy snack and drink some more fluids thirty minutes before you begin exercising. For example, if you plan to do aerobic exercises for less than an hour, a Trail Mix snack can give you the kick you need; however, if you plan to work out for more than an hour you will need something more substantial like a banana, granola bar or a few crackers. For a shorter workout session, you can skip the snack but always drink more fluids, preferably water or a protein drink before you start exercising. To be precise you should consume 6-12 ounces of fluid before your exercise.
If you prefer to start your days off by exercising, a light breakfast of eggs, toast and fruits can help you. Again, not everyone has the same requirements, hence ensure that you build a system based on your own situation. Despite when and what you choose to eat, you will need adequate fluids for exercising.
Rule 3: Working Out is Not Just About Crunches and Push-Ups
It is important that you stay hydrated when working out. Once more, the amount of fluids you need may vary depending on the intensity and the duration of each session. Start by drinking 8-10 ounces of water after every 15 minutes into your workout session; this should be enough to compensate for water loss while exercising. In the event that your workout session is over an hour, you will need to replenish lost carbohydrate half way into your session. However, if you’ll be exercising for less than 30 minutes, chances are you will not need to eat anything.
Rule 4: What You Do after Working out Is of Equal Importance
What you do after you’re finished working out is just as importance as what you do before. It is imperative that you drink adequate fluids after every workout session – a simple rule, though often overlooked by most people. To ensure that you are giving your body sufficient fluids after working out, weigh yourself before and after you work out every day. You should drink 3 cups of water for every pound that you lose.
Another method you can use to determine if you are drinking sufficient water is to examine the color of your urine. A relatively clear urine will indicate that you are drinking enough water, while a dark color urine would be the opposite.
In addition to drinking fluids, you will need to replenish your glycogen stores by consuming the correct portion and types of foods two hours after working out. Studies have supported the idea that eating carbohydrate rich meals two hours after exercising will help to replenish your glycogen stores. Combine this with protein and you will have an even greater advantage when it’s time for your next session. Most sport nutritionists will recommend a 4:1 ratio of carbohydrate to protein for your daily meals.
Use the tips above in respect to nutrition, as a significant part of your workout regimen and you will definitely get the results you are looking for!