Eat at least two hours before starting your exercise. It is a fact that insulin levels are highest right after a big hearty meal. Insulin suppresses HGH release and a big meal takes blood away from your muscles and redirects it to your stomach. Eating right after exercise is also important so that muscle dystrophy would not occur.
Eating before exercise
Any carbohydrate such as baked potato, bread and jam, spaghetti, or cereal are good choices. Try to eat foods with a medium glycemic index so that your body will have a constant source of energy while exercising. Do not eat chocolate, sugar cubes, and other high sugar content food.
Eating after exercise
We recommend one cup of orange juice mixed with one cup of water, and ¼ tablespoon of salt after a good workout or exercise. However, never ever drink immediately after you have run long and fast, because you can choke. Let your breath stabilise before drinking. As for food, anything high in protein is a good source, mixed with some carbohydrate. A good ratio is ¼ protein and ¾ carbohydrate.
Mixing instant breakfast with one cup of milk and one small banana is a good combination. Also, never mix protein with hot water or it will deform at a molecular level and lose its benefits. Another good alternative is 2 tablespoons of protein powder, 1 cup 2% milk, 1 cup water and a banana, or 2 slices of bread to go along with it.
Eating before exercise
Any carbohydrate such as baked potato, bread and jam, spaghetti, or cereal are good choices. Try to eat foods with a medium glycemic index so that your body will have a constant source of energy while exercising. Do not eat chocolate, sugar cubes, and other high sugar content food.
Eating after exercise
We recommend one cup of orange juice mixed with one cup of water, and ¼ tablespoon of salt after a good workout or exercise. However, never ever drink immediately after you have run long and fast, because you can choke. Let your breath stabilise before drinking. As for food, anything high in protein is a good source, mixed with some carbohydrate. A good ratio is ¼ protein and ¾ carbohydrate.
Mixing instant breakfast with one cup of milk and one small banana is a good combination. Also, never mix protein with hot water or it will deform at a molecular level and lose its benefits. Another good alternative is 2 tablespoons of protein powder, 1 cup 2% milk, 1 cup water and a banana, or 2 slices of bread to go along with it.
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