Food and exercise
May 23rd 2009 02:15
What is an appropriate thing to eat after working out?
Depends on the intensity and length of your workouts. A long work out, say more than an hour you should eat something that contains a little bit of everything, that is protein, carbohydrates, fluids and sodium. A balanced meal of vegetables, potatoes/rice/pasta with meat or legumes and a glass or two of water should be enough to recover any nutrients and water lost during exercise. If you don’t feel like eating much you could have a sport drink. After shorter work outs, you can get away with just having a banana, wholegrain toast with honey, or a yoghurt.
What should I eat and drink while participating in an endurance event?
Something that keeps you hydrated and releases glucose quickly. Sports drink, jelly beans, sports bar, banana, sports gel, honey sandwich, carboshot, and water.
What should I eat before participating big sports event?
Something that is energy and nutrient rich, low in fat and fibre with moderate levels of protein with something to drink. Something that releases glucose slowly so that the body can use it during the event. For example a fruit smoothie made with yoghurt , with whole grain toast with honey, or porridge, breakfast cereal with low fat milk and fruit, jacket potato with creamed corn, creamed rice with fruit, or baked beans on toast.
Is there anything I should avoid after a hard work out or endurance event?
Yes, alcohol. After an endurance event you may be dehydrated and your muscles will be running low on glycogen which is a bunch of glucose molecules all stuck together. Glycogen is an important source of energy for your muscles. After an event you need to recover the glycogen that has been used up by eating carbohydrate rich foods. Alcohol slows down this process and it is recommended that do not drink alcohol after an event. If you do make sure you load up of carbohydrates. Alcohol is a diuretic, which means that causes your body to increase your water losses , which is no good if you are dehydrated.
How much protein should I eat? What are good sources of protein?
It really depends, on your gender and how active you are. 15-20% of your energy intake should come from protein; or around 0.8 to 1 gram per kilogram of body weight if you exercise regularly; 1.6 to 1.7 grams per kilogram of body weight if you do strength training at least two hours, five days per week ; or 1.2-1.4 grams per kilogram of body weight if you’re an endurance athlete (that is, if you train at least two hours per day, fives a week).
Good sources of protein include, nuts, lentils, eggs, fish, meat, chicken, baked beans, seeds, dairy, and soy.
If you have any questions then please email me at nutrition.advice@gmail.com or leave your query here.
Krissi
Depends on the intensity and length of your workouts. A long work out, say more than an hour you should eat something that contains a little bit of everything, that is protein, carbohydrates, fluids and sodium. A balanced meal of vegetables, potatoes/rice/pasta with meat or legumes and a glass or two of water should be enough to recover any nutrients and water lost during exercise. If you don’t feel like eating much you could have a sport drink. After shorter work outs, you can get away with just having a banana, wholegrain toast with honey, or a yoghurt.
What should I eat and drink while participating in an endurance event?
Something that keeps you hydrated and releases glucose quickly. Sports drink, jelly beans, sports bar, banana, sports gel, honey sandwich, carboshot, and water.
What should I eat before participating big sports event?
Something that is energy and nutrient rich, low in fat and fibre with moderate levels of protein with something to drink. Something that releases glucose slowly so that the body can use it during the event. For example a fruit smoothie made with yoghurt , with whole grain toast with honey, or porridge, breakfast cereal with low fat milk and fruit, jacket potato with creamed corn, creamed rice with fruit, or baked beans on toast.
Is there anything I should avoid after a hard work out or endurance event?
Yes, alcohol. After an endurance event you may be dehydrated and your muscles will be running low on glycogen which is a bunch of glucose molecules all stuck together. Glycogen is an important source of energy for your muscles. After an event you need to recover the glycogen that has been used up by eating carbohydrate rich foods. Alcohol slows down this process and it is recommended that do not drink alcohol after an event. If you do make sure you load up of carbohydrates. Alcohol is a diuretic, which means that causes your body to increase your water losses , which is no good if you are dehydrated.
How much protein should I eat? What are good sources of protein?
It really depends, on your gender and how active you are. 15-20% of your energy intake should come from protein; or around 0.8 to 1 gram per kilogram of body weight if you exercise regularly; 1.6 to 1.7 grams per kilogram of body weight if you do strength training at least two hours, five days per week ; or 1.2-1.4 grams per kilogram of body weight if you’re an endurance athlete (that is, if you train at least two hours per day, fives a week).
Good sources of protein include, nuts, lentils, eggs, fish, meat, chicken, baked beans, seeds, dairy, and soy.
If you have any questions then please email me at nutrition.advice@gmail.com or leave your query here.
Krissi
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