Are proteins or carbohydrates better to fuel for a spinning class? Is it safe to have a sports drink on a long run, or eat before a workout? Here are five common questions about how to properly fuel your workout to sort out any confusion.
Will Protein Make My Muscles Grow?
While protein is an important part of a balanced diet, it is not going to magically make you stronger. The only proper way to build your muscles is simply to put them to work while eating the correct number of calories to put on muscle mass. Most people can get enough protein through whole food sources alone and do not need any extra supplements to help.
The major fuel for muscles is carbohydrates, and an athlete’s diet should consist mostly of carbohydrates. The body converts carbohydrates into glycogen which is then stored in your muscles to help power your workouts.
Do Sports Drinks, Gels, and Energy Bites Live Up to the Hype?
There really is not anything special about the sports drinks, gels and energy bites found in the stores, but it is important to replace fluids as well as provide enough carbohydrates to maintain blood glucose levels while working out for longer than one hour.
Some athletes experience digestive problems if they eat solid food in the middle of their workout. In a case like this, sports gels, chews and drinks may be a better option. Food and fluid intake around a workout should be determined on an individual basis taking into consideration the athlete’s gastrointestinal tract tolerance, as well as duration and intensity of the workout.
Is It Best to Work Out on an Empty Stomach?
Your body needs fuel to function, especially if you are putting it through an intense workout. So, it is best to not skip breakfast before a morning workout. There is shown performance improvement when eating before exercise as opposed to exercising in the fasted state.
Liver glycogen is replenished by eating in the morning, and it also helps steady blood sugar levels. Sometimes it can be hard to stomach food first thing in the morning, so try a fruit smoothie or a liquid meal supplement, and do not forget to hydrate.
Regular Exercise Means I Can Eat Whatever I Want and Not Gain Weight, Right?
Wrong! It is easy to overestimate the number of calories you burn while working out.
You should adjust your calorie intake if you are in a period of serious training, such as for a triathlon, where you might be working out more than once a day. Recovery nutrition is especially important if you are participating in strenuous activity, such as participating in multiple events in the same day. A healthy balanced diet will work just fine if you are just a casual exerciser working out for an hour or less.
Is Chocolate Milk Really an Athlete’s Best Friend?
Because of its favorable carbohydrate and protein content, it is an effective recovery aid, but it is not your only choice. Replacing fluid loss during your workout should be your first priority - plain water and foods rich in water such as fruits are good choices. To help muscles recover, be sure to eat a balanced meal within a few hours after working out. For strenuous workouts, carbohydrates should be consumed within 30 minutes of completing the workout, which can be done through a sports drink or a carbohydrate-rich snack such as a fruit smoothie.
No comments:
Post a Comment