Exercise nutrition is the use of exercise to enhance your health. To be more specific, exercise nutrition is used to change the way your body responds to the food you eat. Exercise, especially weight training, has a very positive effect on the body. It can help you lose weight, build muscle, improve stamina and improve your health. This article discusses the different factors that affect exercise nutrition and how you can use exercise nutrition science to give you the maximum benefit.
Before I get into exercise science, it is important to understand how exercise affects the body. When you exercise, especially resistance exercise, your body breaks down certain proteins and fatty acids (such as those found in red meat, dairy products, and some fats) in your muscles. These nutrients are called nutrients because they provide the calories your body needs to repair itself. Some of these nutrients are also used by other parts of the body for energy, so a little bit of protein is also lost along the way.
Protein and carbs are used during exercise to replenish these nutrients. Some carbs (carbs) are used for energy, but most are turned into fat. So, the purpose of an exercise routine is to “trick” your body so it burns fat instead of losing carbs for energy. The best diet for this is a mixed meal with some carbs mixed with some protein, but the most important factor for an exercise routine is the amount of exercise your body gets.
A good example of exercise nutrition science is to eat a mixed meal of protein, mixed in with some healthy carbs. This allows you to get your daily serving of carbs, fats, and protein while still maintaining your calorie deficit. So, the question is, what kinds of proteins are best? Fish, chicken, legumes, nuts, eggs, beans…the list goes on. You want to avoid red meats, processed foods, dairy, and sugars.
- What kind of carbs is best? You want to make sure your exercise routine includes lots of complex carbohydrates, which are called “complex” because they have multiple functions. Complex carbs are good for fueling your muscles and replenishing glycogen, the energy storage source in your muscles. They also provide energy during exercise, which is the main reason you are exercising in the first place.
- What about fruits and veggies? Fruits and veggies are a great part of any balanced diet. However, don’t overdo them. Just eat enough to satisfy your exercise nutrition needs. Don’t take in more than 1 thumb’s worth each day.
- What about grains? The problem with grains like wheat, oats, rice, and corn is that they are very high in calories and tend to get lost in the food chain. You should eat about one half to one-third of a pound of grains per acre equivalent (that’s two to three grams of carbs per one-acre plots) to meet exercise and everyday nutrient requirements. The number of carbs you need will depend on your activity level and your age. Athletes need more carbs because they exercise more often and need the energy to burn fat and build muscle.
- Finally, what about a mixed meal? A mixed meal can be any food that provides a combination of protein, carbohydrates, vegetables, and fat to meet your exercise nutrition needs. If you are having trouble finding a good workout meal or you just don’t know what to have for lunch, a mixed meal might look like your best bet. Just make sure it contains at least some carbs.
This may sound confusing but it isn’t. All of these things are good for you. For example, nuts are a great source of protein and low in fat and calories. Oats are a great source of fibre, complex carbohydrates, and protein. Most sports drinks contain at least two important ingredients that are considered excellent for exercise nutrition: electrolytes and electrolyte replacement.
Many other foods are good for exercise and sports nutrition. One of them is whey protein, which is made from cow’s milk and is very easy to digest. It also is one of the most powerful sports supplements on the market today. Another is fish oil, which is an excellent source of essential fatty acids that also help slow muscle loss. Lastly, you should include protein in your diet if you want to build muscle and strength.
Hopefully, this brief article has given you some food for thought when it comes to eating during exercise. When it comes to nutrition and exercise, you need to eat before and after, but more importantly, you need to eat smart. Eat before exercise to give you the energy you need to exercise and then eat after to help replenish whatever you’ve eaten during exercise. Protein is the most important nutrient for muscle building …Read More →