Fueling to optimize workouts should be based on one’s current physical condition, training regimen and specific fitness goals. To maximize results, a long term application of effective training, proper nutrition and sufficient sleep are absolutely essential…That being said….
Working out on an empty stomach can cause dizziness and nausea due to low blood sugar levels. Eating properly before exercise gradually increases the body’s blood sugar- this reduces fatigue, improves performance and extends exercise duration.
Consume Complex Carbohydrates–> 1-2 hours BEFORE TRAINING
Complex Carbohydrates take longer to digest and are usually packed with fiber, vitamins and minerals. Broccoli, mushrooms, peanuts, yogurt (plain), Cashews, WW spaghetti, Apples, Strawberries, Brown rice, Whole grain bread, Yams and Quinoa to name a few.
The body requires refueling to recover properly. To replace glycogen stores (the body’s muscle fuel) consume a small amount of Simple Carbohydrates and roughly between 15-40 grams of quality lean protein depending on fitness goals. Without nutrient intervention, the recovery window begins to close within 45 minutes following a workout.
Consume Simple Carbohydrates & Quality Lean Protein–> Within 45min AFTER TRAINING
Simple Carbohydrates are digested and absorbed quickly into the bloodstream. Most simple carbs tend to be less satisfying with few essential nutrients. Simple Carbs replenish the glycogen burned while training and quickly raise the body’s blood sugar level. Insulin then drives carbohydrates in the form of glucose into muscles to help them recover and grow. Pineapple, watermelon, Plain bagel, Kiwi, Corn Flakes, Rice Cakes, White Rice, Instant Oatmeal and Instant Mashed Potatoes are some examples of Simple Carbs.
I hope this helps you to understand what to eat before and after a workout, especially one @Diamond Guru Fitness! I hope to see you all in class! Monday and Wednesdays @7 pm and Saturdays @11 am. RSVP to firstname.lastname@example.org
In Health, Fun and Fitness,
The Diamond Guru