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Whenever you exercise, you do so in order to try maintain good health. You also know you eat well, so your body has an energy need to exercise and maintain for everyday tasks life. To get the best of your practice, what you eat before and after exercise is very important.
No matter if you do cardio training exercises or resistance, you should always make a point to eat a balanced blend of proteins and carbohydrates. What makes that determining percentage from carbohydrates and protein you consume is whether or not you are doing cardio or resistance exercise and level of intensity that you intend to work.
The ideal time for you to eat meals workout pre is one hour before starting. If you plan to work at low intensity, you should take before exercise meal to 200 calories or more. If you plan to exercise at high intensity, you may he take the food to be between 4000 and 5,000 calories.
Anybody want to do cardio exercise need to consume a mixture of 2 / 3 carbs and 1 / 3 of protein. Doing this will give you energy more sustained additional carbohydrates with enough protein to maintain to break the muscle when you exercise.
For resistance exercise, you should eat a mixture of 1 / 3 carbs and 2 / 3 protein, as this will help you get a lot of energy from carbohydrates to perform every game you do and the extra protein help muscle damage to a minimum while you stay exercise.
Eating after exercise is also important that your meal before exercise. Whenever you exercise, if the cardiovascular or strength, you expend energy as glycogen. Brain and Central nervous system rely on glycogen as their primary sources of fuel, so if you do not change after exercise, your body will start to break muscle tissue into amino acids, and then convert fuel may be used for brain and central nervous system.
Please note that most of the resistance during the exercise, you will destroy the muscle tissue in creating micro tears. This means is that after exercise, your muscles will soon be gone in repair mode. The protein is the key here for muscle repair, because you do not want to violate the muscle down further to create fuel instead loss of glycogen.
When you finish a session of cardio, you will in particular the need to consume carbohydrates, more those fibers. Rice, oats, whole wheat pasta, fruit and northern source very well. Also, try to consume 30-50 grams of this types of carbs after your workout. After cardiovascular exercise, it is good to eat 5-10 minutes.
Once you’ve completed the resistance exercises, you would need to consume a combination of carbohydrates and proteins. Unlike cardio workouts, resistance exercise would be damaged muscle tissue, creating micro tears.
You must take protein because it happens to be built and repair these tears so the muscle can increased size and strength. Carbohydrates are not only replace lost muscle glycogen, butwill also help the protein in muscle cells it can synthesize into structural protein, or muscle itself.
After your resistance exercise, you must wait until 30 minutes before eating, then you will not the blood, muscles too quickly. The blood in the muscles will help the repair process removing metabolic waste.