Sports Nutrition 101
So, you've been working hard at the gym. That's wonderful, but are you getting the most out of your workout? If you truly want to look and feel your best- you need to work at your diet just like you work in the gym. Eating right will help you train longer and harder. You'll recover faster, build more lean muscle, and lose fat faster. You'll be stronger, leaner, and less likely to get sick or injured. Here are a few tips to get you started: The foundation of your diet:Forget the cheesy fad diets- taking a pregnancy hormone, doing away with carbs, or starting a cleanse some weird lady sold you from a booth at the mall. These are all a bunch of cheesy gimmicks meant to separate you from your money. If you're truly in it to win it you want to eat whole grains, fruits, vegetables, nuts, seeds, beans, oils, lean dairy, and lean meats-especiallyturkey breast, chicken breast, and fish.Just be careful not to have a lot of fiber or fat rich foods right before you work out, they'll make your stomach hurt. Fuel Up:Before exercise you'll want to fuel up on easilydigestiblecarbs to give you the energy you'll need towork out hard. The pre-workout meal should be low in fiber and fat but have a small amount of protein to aid with recovery and reduce soreness. Liquid meal replacements may be easier to digest if you're stuck eating closer to exercise time. Try and fruit and yogurt smoothie with low-fat granola. Re-Fuel:Its critical to eat within 60 minutes of exercising to help your body recover and repair. You need to help your body replace carb stores and repair damaged muscles. This meal should have 3 or 4 grams of carbs to 1 gram of protein. Protein and carbs together after exercise lead to greater gains in lean muscle. It's true that chocolate milk is ideal. Not a milk fan? Make your own stir fry with brown rice, chicken breast, and veggies. Weight gain or loss:A pound of fat is 3500 calories. That means if you are looking to lose weight one pound per week you need to eat 500 less calories than you burn every day. The opposite is true if you are looking to gain muscle. You'll need plenty of protein and an extra 500 calories s day to gain a pound of muscle. Supplements:There are a lot of terrible supplements out there. Many do nothing- if you're lucky. Recently, the FDA has issued warnings on supplements found to contain lead, prescription drugs, and substances that are dangerous to your heart and liver. If you really want a supplement check out NSF for Sport. The trusted safety organization tests 100's of common supplements for quality and purity. They have compiled a list of supplements that are tested safe. http://www.nsfsport.com/about.asp Hydration: Dehydration is the #1 reason exercisers run out of gas during their workout, not to mention the root cause of the vast majority of headaches. Staying hydrated also makes you feel less hungry. Drink 10-15 ounces of liquid about 4 hours before you exercise. Have another 8 ounces every 15 minutes you exercise and another 16-24 ounces fro every pound you lose during your workout. Have questions? Ask me, I don't mind taking a few minutes to answer a question or two. Give me a call at the studio (440) 250-9988 or drop me an e-mail at info@livefitpt.com. Thank for taking the time to read this and have a great day!
