Exercising increases our caloric needs, it's a fact ! So it's important to get a good feeding if you have frequent trainings.
What am I using when I exercise ?
The main source of energy used when we're training is glucose (sugar). But if we get a low intensity exercise we also use another very important source of energy : fat (good to know for people who want to lose weight).
What about my feeding ?
So, the better way to get an efficient feeding for exercising is to have a balanced diet in a first time and in a second time increasing the glucose part (more rice, pasta, cereals, bread etc...) Don't forget proteins (meat, milk, cheese), because they fix the micro damages caused on muscles during sport. Should I repeat that we have to drink water enough to compensate losses due to exercising ? And do you know that we lose a lot of mineral salts during sport ? So we must eat vegetables and fruits because they are rich of these trace-element.
I'm gonna workout, when should I eat ?
- before : a normal meal 3 hours before training. It's important to eat carbohydrates (sugar). And not much fats because they could interfere with digestion.
We have natural stores of sugar in our body, the liver and the muscles, so it's important to fill they up.
- during : only if you're gonna exercise for more than 1h30. Sugar stocks run out after 1h30 of exercising at a medium level. So it's good to take an isotonic drink (I'll post a recipe soon...) until 1h30 of training. If your training exceed 1h30, it's better to start drinking and eating before the fall of glicemia. It's better to eat simple carbohydrated food early than to late because the digestion take some time.
- after : it's good to eat and drink just after training because sugar stores are very low. So, it's better to fill they up as soon as possible. If the sugar level is low, body starts using proteins as energy source... And this proteins come from our muscles (amino acids) and we absolutely don't want to lose our muscles !!!
I wanna do a loss weight diet, what can I do ?
I'm not dietetician so I'm not gonna give you a diet plan. Actually I know that we can't do anything when we're following a diet. Health is more important than any weight loss !
Balanced diet and exercising is the better way to lose weight.
- Losing weight means caloric deficit BUT you can't reduce too much your calory needs. You absolutely need sugar in blood when you'll go exercise. Hypoglicemia is extremely dangerous when you're training. 70% of our sugar blood is used by the nervous system (by the brain indeed)
- So, try to keep a good level of carbohydrated food even if you think they'll prevent you to lose weight.
- It's better to exercise at a low intensity. As I said, low intensity encourage the use of fat as energy source.
- YOU CAN EAT PASTRY AFTER A WORKOUT, especially if it was long and hard. All you'll eat after a hard workout will fill up your sugar stores (liver and muscles) But try to don't do this each time ;)
If you eat pastry some hours before the training it's a big mistake !!! The sugar contained in the pastry will be transformed in fat (this action is a way for the body to get rid of the high sugar level)
Well, I think I have no more things to write but if you have some questions, tell me them !
What am I using when I exercise ?
The main source of energy used when we're training is glucose (sugar). But if we get a low intensity exercise we also use another very important source of energy : fat (good to know for people who want to lose weight).
What about my feeding ?
So, the better way to get an efficient feeding for exercising is to have a balanced diet in a first time and in a second time increasing the glucose part (more rice, pasta, cereals, bread etc...) Don't forget proteins (meat, milk, cheese), because they fix the micro damages caused on muscles during sport. Should I repeat that we have to drink water enough to compensate losses due to exercising ? And do you know that we lose a lot of mineral salts during sport ? So we must eat vegetables and fruits because they are rich of these trace-element.
I'm gonna workout, when should I eat ?
- before : a normal meal 3 hours before training. It's important to eat carbohydrates (sugar). And not much fats because they could interfere with digestion.
We have natural stores of sugar in our body, the liver and the muscles, so it's important to fill they up.
- during : only if you're gonna exercise for more than 1h30. Sugar stocks run out after 1h30 of exercising at a medium level. So it's good to take an isotonic drink (I'll post a recipe soon...) until 1h30 of training. If your training exceed 1h30, it's better to start drinking and eating before the fall of glicemia. It's better to eat simple carbohydrated food early than to late because the digestion take some time.
- after : it's good to eat and drink just after training because sugar stores are very low. So, it's better to fill they up as soon as possible. If the sugar level is low, body starts using proteins as energy source... And this proteins come from our muscles (amino acids) and we absolutely don't want to lose our muscles !!!
I wanna do a loss weight diet, what can I do ?
I'm not dietetician so I'm not gonna give you a diet plan. Actually I know that we can't do anything when we're following a diet. Health is more important than any weight loss !
Balanced diet and exercising is the better way to lose weight.
- Losing weight means caloric deficit BUT you can't reduce too much your calory needs. You absolutely need sugar in blood when you'll go exercise. Hypoglicemia is extremely dangerous when you're training. 70% of our sugar blood is used by the nervous system (by the brain indeed)
- So, try to keep a good level of carbohydrated food even if you think they'll prevent you to lose weight.
- It's better to exercise at a low intensity. As I said, low intensity encourage the use of fat as energy source.
- YOU CAN EAT PASTRY AFTER A WORKOUT, especially if it was long and hard. All you'll eat after a hard workout will fill up your sugar stores (liver and muscles) But try to don't do this each time ;)
If you eat pastry some hours before the training it's a big mistake !!! The sugar contained in the pastry will be transformed in fat (this action is a way for the body to get rid of the high sugar level)
Well, I think I have no more things to write but if you have some questions, tell me them !
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