Rabu, 30 Januari 2019


Scientists have long known that what you consume before, in the course of and after you exercise can make or break a physical exercise and possibly impact your fitness results.

So what do nutritionists suggest to munch on? It turns out that quality carbohydrates are vital pre-workout and lean proteins post-workout, experts mention.

What to consume before exercise
Before you exercise, consume carbs, but not too much, mentioned Nancy Cohen, a professor in the department of nutrition at the University of Massachusetts in Amherst.
She adviced consuming 1 to 4 grams of carbohydrates per every 2.2 pounds of body weight if you are preparing to exercise for longer than an hour. To put that in opinion, a medium banana has about 27 grams of total carbohydrates.
The Dietary Guidelines for Americans recommends that if you get 2,000 calories a day, goal to eat between 225 and 325 grams of carbohydrates, in keeping with the Mayo Clinic.
When should you eat? About an hour to 4 hours before working out, Cohen mentioned.

A review paper by researchers at the University of Sydney in Australia suggests that carbohydrate ingestion can improve endurance exercise performance. The paper was published in the Journal of Nutrition in 2011.
The researchers assessed 50 preceding single- or double-blind, randomized studies on carbohydrate ingestion and endurance exercise. The researchers concluded that the data in the studies provide evidence that consuming carbohydrates can optimize endurance exercise performance in adults.
Research on how quality carbs can influence exercise performance -- specifically endurance exercise -- dates to the 1930s.

"By eating carbohydrate-rich foods that are low in fat and low or moderate in protein, you can be sure you have sufficient muscle glycogen as fuel for your physical task. This might include low-fat granola bars, fig bars, a peanut butter and jelly sandwich, banana, yogurt, pasta or other high-carbohydrate foods," Cohen mentioned.
"Sufficient fluids are also vital," she mentioned. "In common, you can eat 5 to ten milliliters of water per kilogram of body weight in the two to 4 hours before a physical exercise."
If you choose to break a sweat in the morning, experts are divided on whether you should consume ahead of time.
It should be your own measure on whether to consume breakfast before or after exercise, mentioned Stuart Phillips, professor at McMaster University in Canada and director of the McMaster Center for Nutrition, Exercise, and Health exploration.
"I work out before breakfast daily because that's when I like to work out. I do not take in whatever other than maybe a cup of coffee most times or maybe a slice of toast. My immense breakfast comes after. But that's not to mention that's good or bad. That's just what I do," Phillips mentioned.

However, Cohen mentioned that it's vital to not come to a habit out of exercising on an empty abdomen.
"If you haven't eaten in a lasting, your body is in a fasted state. generally, your body will use glucose for fuel and take off to break down muscle glycogen to deliver the glucose your body requires for exercise. In a fasted state, the muscle glycogen will be depleted sooner. Your body will then turn to breaking down fats for the energy it requires," Cohen mentioned.
"This can conduct to ketosis, or keto-acid buildup in the blood, which can be dangerous to the kidneys through the long-standing and cause fatigue and dizziness," she mentioned. "While exercising on an empty abdomen may burn fat, it doesn't seem to be favourable in the long run. And, if the fatigue signifies that you are uncapable to exercise at full performance, then you will in addition not be able to sustain as efficient a physical exercise."
Try eating eggs, cereal and milk, toast with peanut butter, or fruit and yogurt to fuel a morning physical exercise, Cohen adviced.
What to consume during exercise
One of the most vital things to do in the course of exercise is hydrate -- and if your physical exercise is 45 minutes or less, fluids might be all you require to keep you going, Cohen mentioned.

"For endurance exercises of one to 2½ hours, goal for 30 to 60 grams of carbohydrates per hour. This will provide carbohydrates to fuel the exercise to supplement the muscle glycogen," Cohen mentioned. as an instance, a medium apple has about 25 grams of total carbohydrates.
"Depending on the sport and the comfort of the individual, a spectrum of foods or beverages may be useful here," she added. "Juices, sports drinks, granola bars, fruit and other high-carbohydrate foods and drinks could be helpful."
Phillips agreed, saying liquids are more simply digested.
"Solid food sits in your abdomen, and for numerous people, that builds discomfort. So, normally liquid," he adviced.
What to consume after exercise
After you exercise, munch on protein, Cohen mentioned, such as dairy products, eggs, meat and poultry.

"After long or extremely high-intensity workouts, consuming 1 to 1.2 grams of carbohydrate per kilogram of body weight per hour for 4 to 6 hours, together with 15 to 25 grams of protein within the first hour after exercise, will replenish muscle glycogen stores and also support muscle protein synthesis," Cohen mentioned.
For opinion, one hardboiled egg packs about 6 grams of protein.
"After lighter workouts, consume a well-balanced meal -- this includes high-quality protein and carbohydrates -- within two to 3 hours after ending, and drink sufficient fluids to substitute losses," Cohen added.
What occurs if you experience muscle pain after you exercise? a couple of studies recommend that certain fruit juices, such as watermelon juice and cherry juice, can lower muscle soreness after exercise.

For a little study published in the Journal of the International Society of Sports Nutrition in 2010, 54 healthy runners ran an average of 26.3 kilometers, or 16.3 miles, through a 24-hour period.
Some of the runners were instructed to drink bottles of tart cherry juice twice every day for 7 days prior and on the day of the run. Others were given a placebo drink. Then, the runners were required to assess the level of pain they felt before and after the run.
The researchers, who reported no conflicts of interest in the study, found out that the runners who drank the cherry juice reported a significantly smaller boost in pain after the run compared with the placebo group.

All in all, a post-workout habit should include fluids to rehydrate, carbohydrates to refuel and protein to fix, Phillips mentioned.
"In recovery, we discuss about three Rs," he mentioned of the post-workout habit. "Thus, I like sources that provide all 3, like fluid milk or a smoothie produced from milk and yogurt with berries."

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