Your exercise routine may justify some nutritional adjustments. Is it better to exercise before or after dinner?
You will generally eat a meal high in carbohydrates and protein and low in fat about three to four hours before exercising, whether trying to lose pounds or build muscle. Save on carbs, and your muscles will squirt when asked to perform.
Eating a carb-heavy meal can seem strange and counterproductive if your goal is losing weight. Research shows that complex carbohydrates will not expand your equator or increase your appetite, unlike refined carbohydrates- like white bread, biscuits, soft drinks, or many pre-packaged foods. But complex carbohydrates such as beans, lentils, whole grains, and starchy vegetables will provide training fuel plus nutrients and fiber.
Avoid fat before exercise because it slows down digestion. But eating protein supports your muscles. During and after a workout, your muscle cells break down and rebuild. The suitable proteins contain your muscles’ amino acids to complete the cellular rebuilding process.
Complete protein packs include animal sources such as chicken or lean beef since they have these amino acids. Cereals such as quinoa and bulgur and beans, and some vegetables also contain protein, but probably not the “complete” type.
When it comes to post-workout food, eat or drink more protein an hour or two after lifting weights for bodybuilders and athletes. But despite what you’re hearing, it’s not necessary (or healthy) to knock a massive protein shake the second you stop pumping iron.
Only one gram of protein per kilogram of body weight is enough to maximize muscle growth. That way, for a person who weighs 175 pounds, 80 grams of protein all day is enough.
One large chicken breast or a piece of red meat can contain 60 grams of protein or more, so hitting a large protein shake after a workout will only flood your kidneys with protein it can not handle and your muscles do not need. Too much protein can contribute to an imbalance in the acidity of your blood, which in the long run can lead to bone weakness. It is a myth that we need all this protein. More is not always better.
Do not forget water in the training food focus. Dehydration is a primary concern if you first exercise in the morning because you have probably spent much of the night without a sip of H2O. Your whole-cell metabolism is dependent on fluid. And everything from exercise performance to mood and mental acuity will suffer if you are dehydrated.
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