Pre and Post Exercise Meals To Maximize Your Workout
Good morning fit family!
Today's question is: What natural foods should we consume pre and post workout?
There are three main types of foods. Carbohydrates, proteins, and fats. Complex carbohydrates are transformed into glycogen and used as your main source of energy for daily activities and workouts. On average, carbohydrates should be 45%-65% of your total daily calories. Of course this can vary depending on what activities or the type of workouts you will be performing that day. See below.
Types of Workouts
Aerobic Exercise- Refers to any exercise of low intensity that depends primarily on oxygen for energy generation. Walking, swimming, and jogging are a few examples of low intense exercises that will not require the use of complex carbohydrates to complete.
Anaerobic Exercise- Refers to any exercise intense enough to require the use of your muscles for energy. Strength training, sprinting, and body building are good examples of this type of exercise and will need to be fueled by complex carbohydrates for optimal results.
Pre-Workout Foods
Focus on nutrient dense foods rich in carbohydrates such as fruits, vegetables, beans, and whole grains. Fruits also contain natural sugar so don't go overboard. Brown rice, potatoes, and pasta are some of my favorite choices for complex carbs for my pre-workout. They pack a big punch and provide you with lasting energy to complete your workouts. I recommend eating about 90 minutes before your workout to give your body time to digest and transform your food into energy.
Stay away from simple carbs such as sweets, junk foods, pastries etc. These types of carbs create a quick spike in blood sugar and will cause your energy levels to crash soon there after.
Post Workout Foods
Post workout foods should be high in protein and minerals to help rebuild your muscle fibers. I recommend eating lean meats or fish along with some green leafy vegetables. The popular protein shake is also a good source of protein. You also want to replenish your fluids. Drink half your body weight in ounces of water daily to help flush out toxins and supply your body with healthy oxygen levels.
What you DON'T want to do is continue to eat more complex carbs that you will not be burning off after you have had a great workout, especially close to bedtime hours. Exceptions include days when you have not had enough carbs that day and feel sluggish or exhausted. This can be a sign that you aren't consuming enough carbs for your daily activity level. Adjust accordingly and take notes to figure out what works best for you based on the foods that you eat.
Remember, carbs aren't bad as long as you know how to manage them. Portion control and smaller meals frequently throughout the day will help to speed up your metabolism and keep unwanted calories from being stored.
And let's not forget to get the body moving with daily exercise. A lifestyle change includes both fitness and nutrition. Find what works best for you and stay consistent.
Have More Questions for Jumaane? Email him at jumaane.palmer@niuwellness.com
Follow Jumaane Palmer on Facebook and Twitter:
Twitter: @jumaanepalmer
Facebook fan page: @JumaanePalmerFit
Facebook personal page: @jumaane.palmer
Today's question is: What natural foods should we consume pre and post workout?
There are three main types of foods. Carbohydrates, proteins, and fats. Complex carbohydrates are transformed into glycogen and used as your main source of energy for daily activities and workouts. On average, carbohydrates should be 45%-65% of your total daily calories. Of course this can vary depending on what activities or the type of workouts you will be performing that day. See below.
Types of Workouts
Anaerobic Exercise- Refers to any exercise intense enough to require the use of your muscles for energy. Strength training, sprinting, and body building are good examples of this type of exercise and will need to be fueled by complex carbohydrates for optimal results.
Pre-Workout Foods
Stay away from simple carbs such as sweets, junk foods, pastries etc. These types of carbs create a quick spike in blood sugar and will cause your energy levels to crash soon there after.
Post Workout Foods
Post workout foods should be high in protein and minerals to help rebuild your muscle fibers. I recommend eating lean meats or fish along with some green leafy vegetables. The popular protein shake is also a good source of protein. You also want to replenish your fluids. Drink half your body weight in ounces of water daily to help flush out toxins and supply your body with healthy oxygen levels.
What you DON'T want to do is continue to eat more complex carbs that you will not be burning off after you have had a great workout, especially close to bedtime hours. Exceptions include days when you have not had enough carbs that day and feel sluggish or exhausted. This can be a sign that you aren't consuming enough carbs for your daily activity level. Adjust accordingly and take notes to figure out what works best for you based on the foods that you eat.
Remember, carbs aren't bad as long as you know how to manage them. Portion control and smaller meals frequently throughout the day will help to speed up your metabolism and keep unwanted calories from being stored.
And let's not forget to get the body moving with daily exercise. A lifestyle change includes both fitness and nutrition. Find what works best for you and stay consistent.
Have More Questions for Jumaane? Email him at jumaane.palmer@niuwellness.com
Follow Jumaane Palmer on Facebook and Twitter:
Twitter: @jumaanepalmer
Facebook fan page: @JumaanePalmerFit
Facebook personal page: @jumaane.palmer
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