Training and eating
 Timing is Everything
It’s not only what you eat that matters when it comes to having a fantastic
workout; but also when you eat that can have just as much of an effect on the
success of your workout. Have you ever noticed how some workouts seem a lot
harder to get through and others seem like a breeze? Sometimes poor energy
levels can be attributed to a bad sleep the night before or accumulated stress;
but more often than not, it comes down to improper meal timing. Put simply, the
time between before your workout is critical for properly fueling your body for
optimum performance. Furthermore, the time after your workout is just as crucial
to properly refuel your body.
Consider this: when you workout, you are putting constant stress
upon your body and challenging it to adapt to new techniques, weights, and
movements. In order for your body to keep up with these demands it needs proper
fuel. Similar to your cell phone, you cannot expect it to last through a night
of phone calls and text messages if you have not previously charged it.
So,
when do you eat? Well that depends on the individual and the type of exercise
about to be performed. Generally, it is recommended to eat approximately one to
two hours before you work out. This time is optimal because it allows your body
to start digesting the food you consume. It is not advised to eat something
heavy right before you work out as it takes time to digest food. Working out on
a full stomach can cause cramping or even nausea, which can hinder your
performance. Many people benefit from consuming a light to moderate sized meal
that is comprised of protein, whole grain carbohydrates, and some form of
healthy fat. A good example would be cottage cheese mixed with oats and almond
butter.
Afterwards, thank your body and repay all of the fuel it used to
accomplish the work you demanded. This is the time when your body is a
restoration phase. It is recommended to eat within 30 minutes of a workout to
optimize protein synthesis and increase anabolism. A simple meal consisting of
protein and a fast-digesting carbohydrate is optimal. The protein is needed to
feed your muscles, and the glucose causes an insulin spike that allows for fuel
to get where it needs faster and more efficiently. A great example would be a
whey protein shake, like Dinosaur Nutrition powder with a
banana, Glutamine is also
important to provide recovery after training as well as enhancing the immune
system, which can compromised during intense exercise. Take 1 tsp. of Glutamine
immediately after training and another tsp. right before going to bed assist
with recovery and rebuilding.
So to
sum up, eating healthy is only one part of the puzzle. Timing your meals is the
other; and if it is done properly, your fitness goals may be achieved faster and
more efficiently than before.
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