Maximize Your Workout: Diet


Whether you are a weekend warrior or fitness junkie, it is important to make sure that you are fuelled properly for your work out, game, or activity.   In order to get the most out of your workout, your body needs resources such as carbohydrates, protein, certain amino acids, and fats.  Without adequate nutrition, you are at greater risk for:
    • Fatigue
    • Chronic or nagging injuries
    • Plateaus (ie. you stopped gaining muscle mass despite working out consistently) 

Check out these easy tips to increase the efficiency of your workouts!

  • Before:
    • Eat several smaller meals throughout the day: this helps prevent blood sugar spikes and helps you maintain consistent energy levels
    • Top up with a small snack an hour before working out:  a piece of fruit or granola bar are great examples
    • Drink water:  if you are very thirsty before and/or after workouts, you probably are not drinking enough water throughout the day
  • During:
    • Drink water: but make sure you do not feel bloated or the need to empty your bladder during the workout
    • Reload your electrolytes: this is really only necessary if you are working out fairly intensely for at least an hour and a half
  • After: 
    • Recovery is the most important factor in sports nutrition
    •  Replenish lost energy with a snack that contains both carbohydrates (about 30g) and protein (about 10g)
    • Some examples include: 
      • Recovery shake (pre-made powders)
      • Fruit smoothie with protein powder
      • Yogurt and granola
      • 2 hard boiled eggs and toast

If you feel that you have not been getting the results you were expecting after months of working out consistently, it may be time to take a look at your diet before, during, and after your workouts.  By adding in even one of the above points (especially recovery), you may notice a huge difference!  Stay tuned for more posts on sports supplements….

Feel free to comment or ask any questions!

All the best,
Christine

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