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The Female Z NE
WEIGHT LOSS:
EXERCISE & EATING
It's All About You.
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Tips for Exercise And Eating
Anytime you exercise, you do so in order to attempt to keep up good health. You also know that you have to eat properly as well, so your body will have the energy it requires for making the best of your exercise, what you eat prior to and after you workout is very important.
No matter if you are going to be doing a cardio exercise
workout or a resistance workout, you should always
make it a point to consume a well balanced combination of protein and carbohydrates. What makes that determining percentage of carbs and protein you consume is whether or not you are doing cardiovascular or resistance exercise and the intensity level that you plan to work at.
The ideal time for you to consume your pre workout meal is an hour before you begin. If you plan to work at a low intensity level, you ought to keep your pre workout meal down to 200 calories or so. If you plan to work out at a high level of intensity, you will possibly need your meal to be between 4,000 and 5,000 calories.
Those of you who are doing a cardio exercise session will need to consume a mixture 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 muscles rom breaking down while you do exercises.
For resistance exercise, you'll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help you get a lot of energy from the carbs to perform each set you perform and the additional protein will help keep muscle breakdown to a minimum whilst you exercise.
Eating after you work out is just as vital as your pre workout meal. Everytime you do exercises, whether its cardio or resistance, you run down energy in the form of glycogen. The human brain and central nervous system rely on glycogen as their key source of fuel, so if you don't replace it after you work out, 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.
No matter if you are going to be doing a cardio exercise
workout or a resistance workout, you should always
make it a point to consume a well balanced combination of protein and carbohydrates. What makes that determining percentage of carbs and protein you consume is whether or not you are doing cardiovascular or resistance exercise and the intensity level that you plan to work at.
The ideal time for you to consume your pre workout meal is an hour before you begin. If you plan to work at a low intensity level, you ought to keep your pre workout meal down to 200 calories or so. If you plan to work out at a high level of intensity, you will possibly need your meal to be between 4,000 and 5,000 calories.
Those of you who are doing a cardio exercise session will need to consume a mixture 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 muscles rom breaking down while you do exercises.
For resistance exercise, you'll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help you get a lot of energy from the carbs to perform each set you perform and the additional protein will help keep muscle breakdown to a minimum whilst you exercise.
Eating after you work out is just as vital as your pre workout meal. Everytime you do exercises, whether its cardio or resistance, you run down energy in the form of glycogen. The human brain and central nervous system rely on glycogen as their key source of fuel, so if you don't replace it after you work out, 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.
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Keep in mind that typically during resistance exercise, you'll break down muscle tissue by producing 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 produce fuel instead of lost glycogen.
Once you have completed a cardio session, you'll want to consume mostly carbohydrates, if possible those with high fiber. Rice, oatmeal, whole wheat pasta, and northern fruits are outstanding sources.
In addition, 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 completed a resistance workout, you will need to consume a combination of carbs as well as 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 restore these tears so that the muscle can multiply in amount and strength. The carbs will not only restore the lost muscle glycogen, but will additionally assist the protein getting into muscle cells so it can synthesize into structural protein, or the muscle itself.
Following your resistance work out, you should wait up to 30 minutes before you eat, so that you won't take blood away from your muscles too rapidly. The blood in your muscles will help the repair process by getting rid of the metabolic waste products.
Once you have completed a cardio session, you'll want to consume mostly carbohydrates, if possible those with high fiber. Rice, oatmeal, whole wheat pasta, and northern fruits are outstanding sources.
In addition, 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 completed a resistance workout, you will need to consume a combination of carbs as well as 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 restore these tears so that the muscle can multiply in amount and strength. The carbs will not only restore the lost muscle glycogen, but will additionally assist the protein getting into muscle cells so it can synthesize into structural protein, or the muscle itself.
Following your resistance work out, you should wait up to 30 minutes before you eat, so that you won't take blood away from your muscles too rapidly. The blood in your muscles will help the repair process by getting rid of the metabolic waste products.
Resistance Exercise
Cardio Exercise
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