What to eat before and after exercise?

What to eat before and after exercise?

What to eat before and after exercise!! 

For those of you who couldn't make our presentation last Friday night, here is a summary of the things that we discussed. We will be holding regular presentations each month, so if you have any questions that you would like answered feel free to email Adam@repetitionspt.com.au with your question or simply ask a trainer at your next session :) 

Macronutrients

Protein - Protein is what helps build your muscles. Foods which are rich in protein are: Eggs, Chicken, White Fish, Red meat, Tofu.

Carbohydrates - Main Fuel source for the body. Foods which are high in carbohydrates are: Whole grains, brown rice, oats, sweet potatoes. 

Fats - Secondary Fuel source for the body, help improve immune function. Foods which are high in fats are: Avocado, Nuts, Seeds, Salmon, Olive Oil.

Micronutrients

Vitamins and Minerals - 
Diets which are rich in fruits and vegetables are generally rich in vitamins and minerals. It is important to make sure that you eat enough fruits and vegetables particularly leafy green vegetables to ensure that your body can function at its optimal level. Most Vegetables are also low in calories, therefore if you are looking to lose weight. Make sure you fill up on vegetables. Your dinner plate should resemble something similar to this picture below. 

Hydration

Staying hydrated is an easy way to maximise your results and improve your performance while training. If you are looking to lose weight, you will burn more calories while you are training if you are hydrated. Below are some simple tips and information on keeping your body hydrated. 

- Don't wait until you're thirsty to drink
water
-Generally consume 1 glass of water every hour that you are awake
-Drink more water on hot days and days when you are exercising
-If you don't like the taste of water, try adding cut up fruit to your water eg. Lemon, orange, lime, mint
-Drink until your eurine is clear

Portion Sizes

It is important to eat the right portion sizes, every one is different and will need to adjust their portion sizes according to their height, weight, training regime and body composition goals. 

For example a 110kg Rugby league front rower will need to eat larger portion sizes then a 55kg dancer. 

A simple rule of thumb to use when working out your portion sizes would be the following. The size of your palm should be the amount of carbohydrates you consume in a meal. The back of your hand (not including your fingers) should be the size of the protein you consume in a meal. If you take your index finger to your thumb, this should be the portion of fats you consume in a meal. 

Another general rule for eating healthy would be to make sure your total daily caloric intake is broken up into the following ration. 50% carbohydrates, 30% protein and 20% fats. This is a very general rule and will vary greatly depending on your specific training goals. If you would like to have a customised dietary plan to suit your individual goals. It is probably a good idea to book in for a consultation with Caroline. If you would like to schedule a time, email adam@repetitionspt.com.au or speak to a trainer at your next session. 

So What should you eat before exercise? 

The answer is not necessarily a straight answer, as it can often depend on the type of training that you will be performing. Generally speaking though you will want to consume some form of carbohydrates before training. Aim to eat this 1-4 hours prior to exercise, if you are planning on doing an intense cardio based session. You will want to give it at the very least an hour and a half. 

Choose easy to digest low GI carbohydrates.
Low in fat, fibre and protein. 

Eg. Banana, Low fat yoguhurt, 1 cup of cereal/oats

It is a myth that training on an empty stomach burns more fat!!

What should you eat after exercise?? 

Always have a high quality protein snack available for your post workout nutrition. Try to consume this within half an hour of training. 

Eg. Egg whites, omellette, Tuna salad, whey protein smoothie. 

Quantities will vary depending on the size of the individual and the type of training performed. 

Practical solutions

If you train early in the morning and don't have time to wake up early and eat prior to exercise, you can slightly increase your carbohydrate intake the night before. 

If you come to training in the evening straight from work, keep some dried fruits in the glove box of your car. 

Training at night or in the morning go home and have dinner or breakfast straight after training. 

If you don't have time to eat straight after a session and need to rush off, bring a protein shake with you. 



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