Getting Proper Nutrition Before You Exercise

Getting Proper Nutrition Before You Exercise
By Michael Gray

Essential nutrients are needed, especially around the time you are working out. Signs of poor sports nutrition can be subtle. They can include diminished athletic performance, fatigue, lethargy and weakness, headaches, minor injuries, disrupted menstruation, brain fog and periods of extreme food restrictions (often alternated with uncontrolled appetite and binges). By learning more about nutrition, you can understand how to properly snack before a workout and after a workout.

The Pre-workout Phase is one to two hours before you are going to workout. During this time, you should consume 14-22 ounces of fluid to stay hydrated. Your meals should be high in easily digested carbohydrates (70-80% of calories) with low to moderate levels of fat (less than 15% of calories, protein (10-12%) and fiber for quick digestion and less stomach upset. Good snack choices for this phase include a whole-grain bagel and low-fat yogurt, or a banana and a glass of milk. The Energy Phase is during your workout itself. The main goal in this phase is to start hydrated and stay hydrated. You should be drinking 6-12 ounces on fluid every 15-20 minutes. If you are working out for more than an hour, ensure steady supply of carbohydrates and electrolytes also. Sports drinks and fruit juices are good choices for this phase.

The forty-five minutes following your workout is the Anabolic Phase. This is when your body starts repairing training damage by replenishing muscle glycogen synthesizing muscle protein and boosting the immune system. High-glycemic carbohydrates should be consumed along with a rapidly absorbed protein in a 3:1 or 4:1 ratio. Limit the sugar intake. Fruit juice like pomegranate is a good choice since in includes antioxidants that help reduce inflammation. The period between one anabolic phase and your next workout is the Growth Phase. The goal during this time is t promote overall recovery and keep protein synthesis and tissue repair going. You should gradually taper carbohydrate intake for the first four hours after the workout to maintain the anabolic state and heightened level of insulin sensitivity. You can change from the sugar-based meal in the anabolic phase toward slowly digested, low-glycemic carbohydrate sources such as whole grains and vegetables to help keep blood-sugar levels stable. Proper nutrition can boost your performance, build more muscle and burn more fat and help your body quickly repair any damage caused by activity.

The author of this article is Allison Preston who runs http://www.Fitness-web.com a website dedicated to health, diet, fitness and exercise topics. Fitness-Web.com has reviews of popular http://www.fitness-web.com/equipment/ exercise equipment and http://www.fitness-web.com/fi/online diet programs. She also publishes a fitness blog where she publishes new articles and information every week

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