Fuel Your Muscles Before and After Exercise

Jan 18, 2016 | Diet, Fitness, Nutrition

What you eat before and after exercise has a huge impact on your results.

You could be doing intense workouts, pushing yourself hard working out, but then eating all the wrong foods that keep your body looking the same.

I don’t know about you, but if I’m going to put in all that effort into training, I certainly don’t want my results sabotaged by poor nutrition.

Transforming your body comes down to two simple rules:

1) CONSISTENT and CHALLENGING Exercise (Athletix STRENGTH & Athletix CONDITIONING Classes)

2) BALANCED, PROPER Nutrition. (Bikini ATHLETIX Lifestyle Guidelines eBook)

When you skip on the nutrition, you cheat yourself out of the sculpted body that you should have.

The food you eat prior to and following exercise plays a key role in the overall success of your workout. What you eat and when you eat can either help you burn more calories and build more muscle or it can hinder your weight-loss and muscle-mass goals.

Here’s how it works. Your body gets energy from the carbohydrates you eat. Carbohydrates are converted to glucose, and unused glucose is then converted to glycogen, which is stored in your liver and muscles.

During intense exercise, your body uses up this stored energy. Not having a store of energy, your body can’t function at its potential.

Healthy pre and post-workout foods provide your body with the glycogen needed to fuel your muscles during aerobic and anaerobic exercise.

Many people find that exercising first thing in the morning works best for their schedule. For some, this means heading to Bondi Vixen on an empty stomach. Unfortunately, when you exercise with your body’s “gas tank” on empty, your body will start to take the amino acids from your muscles and convert them to the glucose you need for energy.

Therefore, instead of burning fat, you may actually break down your muscle!

This is the opposite of what you want to do.

In order to burn fat, you need to fuel up with something nutritious an hour to an hour and a half before working out. This gives your body enough time to digest the food and make the energy available for exercising.

Good examples of healthy pre-workout meals or snacks to give your body the energy it needs to exercise include a few slices of turkey breast, banana, poached egg with whole-wheat toast  or my favourite Vicious Whey Protein Shake.

The combination of food to eat before a workout should contain complex and simple carbohydrates, fibre, and low-fat protein to give you energy, keep you feeling full, and help regulate a normal blood sugar level.

However when exercising super early in the morning does make it hard to digest anything at 5am so in this case eating a banana or sipping on a protein shake made with water on the way to class is all that’s needed.

The goal of post-workout nutrition is to help muscles rebuild and strengthen following the stress and loss of glycogen they experience during exercise. To replenish energy stores, your muscles need protein and carbohydrates within half an hour to an hour and a half following exercise.

Examples of a post-workout snacks and meals include turkey breast and brown rice, a green salad with grilled chicken, or a Vicious Whey Smoothie with fresh fruit and low-fat yogurt.

Want to know where to get your hands on Vicious Whey Protein with fat burning ingredients included? We have limited stock left as we are launching a brand new whey protein coming soon! So to pick up our last remaning tubs head to our online shop HERE

 

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