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Gatorade G Series Fit 01 Prime Energy Bites: Before Working Out
These bites are individually wrapped so that you can choose how many to eat based on the intensity and nature of your workout routine. They’re meant to be eaten up to two hours before exercising — they come in cranberry pistachio, cinnamon raisin flax, and banana nut chocolate varieties.
PowerBar Recovery Bar: After Working Out
This energy bar from PowerBar is designed to support muscle protein repair and replenish vital nutrients that can get depleted during a workout. The bar is meant to be eaten within 30 to 60 minutes post-workout in order to give you the extra carbohydrate boost needed to restore glycogen in the body. The Recovery bar is available in cookies and cream caramel crisp and peanut butter caramel crisp flavors.
Apex Breakfast Squares: Before Working Out
These power-packed bars are crafted to be enjoyed for breakfast; they can be eaten as a meal replacement or as a snack just before exercising. The combination of carbohydrates, protein, and fat was designed for quick digestion to get you primed for working out in no time. The breakfast bars come in iced oatmeal raisin, strawberry, cinnamon roll, and chocolate chip flavors.
PowerBar ProteinPlus Bites: After Working Out
Similar to the Recovery bars, this PowerBar product is also designed to help you recoup from an intense workout routine. These bites are particularly effective when eaten after weightlifting or doing strength training exercises because it’s formulated to promote muscle growth and repair damaged tissue — it also packs an extra serving of protein. The ProteinPlus Bites are available in fudge brownie and chocolate peanut butter.
Gatorade G Series 01 Prime Energy Chews: Before Working Out
These gummy chews, conveniently packaged like a pack of gum, are meant to be eaten before working out for an extra boost of energy or even during the routine to help maintain performance output and high energy levels. They’re currently available in orange, fruit punch, and cool blue flavors.
PROBAR Whole Food Nutrition Bar: After Working Out
This bar consists primarily of raw ingredients (such as sunflower seeds, chopped dates, and rolled rye) and is blended instead of baked. The combination of foods is designed to promote endurance and help your body recuperate from a workout, plus it's hearty enough to be eaten as a meal replacement.
Optimum Nutrition Wholly Oats: Before Working Out
Another bar formulated to be eaten in the morning, Wholly Oats includes a combination of protein and carbohydrates meant to prime your muscles for a workout while offering energy to sustain your body. The bar is available in strawberries and cream and chocolate peanut butter flavors.
Clif Bar Shot Roks Protein Bites: After Working Out
These protein-packed morsels are crafted so that you can adjust the amount of protein you want to take in based on the nature of your workout routine. The bites (one package includes 10 Shot Roks) are comprised of whey/milk protein and a high concentration of amino acids to promote quick recovery and muscle recuperation following heavy activity.
Vega Sport Protein Bar: After Working Out
This bar should be eaten post-workout, as it includes a high level of plant-based protein formulated to help regenerate strained muscles. The bars are available in chocolate coconut and chocolate SaviSeed flavors. SaviSeeds are a source of tryptophan and omega 3s.
Yep, even though you’ve probably heard about how important it is to ‘fuel’ your body before exercise, the most important time to eat is after your workout. In a way, what you consume after a workout is almost a pre-workout meal in itself, as it tees your body up nicely for your next workout. Efficient!
Ideally, you should try and eat within an hour of exercising. It’s not ideal to eat nothing immediately after exercise, but that 5k you've just run won't be a write-off if you don’t eat within that time frame. Here’s what you need to keep in mind when recovering after exercise:
Eat: Carbs and Protein
After a workout, you want a meal with a decent amount of carbs and protein in it to help replenish your carbohydrate stores – also known as glucose – and your muscles, which need protein to rebuild after strenuous exercise. Combining the two into one meal can help reduce muscle soreness, increase the rate of muscle glycogen storage, and speed up muscle protein synthesis (better known as ‘making new muscle’).
A good post-workout meal might include a protein source like meat (think chicken, salmon, and tuna), dairy (cottage cheese), eggs, or plant-based sources like quinoa, brown rice, beans, and pulses.
Funnily enough, those plant-based protein sources make for good carbohydrate sources as well, alongside certain fruits (pineapple, berries, banana, and kiwi), oats, potatoes, and pasta.
Huel Powder v3.0 can help. One shake makes for a great post-workout meal as it contains both carbohydrates and protein, and it’s handy for hydration because you can prepare it with water. With more protein and fewer carbs, Huel Black Edition is ideal for anyone who wants a bit more flexibility around their overall carbohydrate intake.
Don’t Eat: Too Much
Ever got home from the gym and wolfed down what feels like the world’s biggest bowl of pasta? We’ve all been there.
It’s easy to overestimate how much work you’ve done and it’s equally easy ‘reward’ yourself by eating a huge meal afterwards. Though it might feel like you’ve burned off a million calories during a workout, there’s a good chance you haven’t (sorry.)
We naturally overestimate our energy expenditure after physical activity and eat far too much to compensate for what we’ve just burned off. A good way to get around this problem is to work out just before breakfast, lunch, or dinner – times when you’d naturally eat larger portions anyway. Oh, and sticking to a ‘quality, not quantity’ approach.
So you might not lose as many calories as you think you do during exercise, but you can bank on losing plenty of water. Whether you’re doing yoga, lifting weights, or pushing through a tough spin class, you’re going to lose water via sweat, which needs to be replaced.
Rather than downing a lot of water after your workout, make sure that you’re hydrated before you exercise, drink while you’re working out, and sip over the hours following your workout.
Don’t Drink: Protein Shakes and Smoothies
So it’s important to stress that not all protein shakes are built the same.
Animal or plant-based protein powders that you add water to and mix yourself are OK, but off-the-shelf protein shakes – often found in vending machines inside gyms and leisure centres – usually contain tonnes of sugar.
If you’re on a tight schedule, and it’s going to be a while before you have a substantial protein fix, nuts, seeds, and fruit (including dried fruit) are great on-the-go options. There's always Huel RTD if you need something in a pinch.
What to Eat Before & After a Workout
After a cardiovascular workout (fat burning day), wait 30-45 minutes, and then consume a high quality source of protein (whole food) and vegetable-type carbohydrate. An example would be a spinach salad and some organic grilled chicken.
The reason why you'll want to wait a bit after a fat burning cardio session to eat is to ride the fat burning wave of your cardio session. However, waiting more than an hour is typically too long, and can start to slow down your metabolism because your body goes into starvation mode.
After a resistance workout (muscle building day) you need a different approach. The meal after a resistance workout is the only meal that you ever want to be absorbed rapidly.
If you are not concerned about losing weight then follow that.
Because typically, when a meal is absorbed fast because of high glycemic or simple carbs, there is a good chance your blood sugar will rise too fast, and the carbohydrates will be stored as body fat. But after a resistance workout, you've just primed the pump with an intense workout (with weights), and you have a one hour window of opportunity to shuttle in nutrients, amino acids, glycogen, and other anabolic nutrients to help repair your damaged muscles.
If you miss this one hour window after your intense workout, the chances that your muscles will be able to repair themselves, which makes them bigger and stronger, diminish significantly.
Keep in mind that after a workout, your stomach and digestive tract do not function as efficiently. The reason is because your digestive tract is incredibly vascular and uses significant amounts of blood to do its job. The problem arises because much of your blood is in the muscles that you just finished training. So an adequate amount of blood is not available to digest food eaten after a workout. For this reason, the best post workout meal on resistance training days is whey protein and a higher glycemic (fast released, starchy) carbohydrate. You can use a banana as your carb. The potassium in the banana seems to help with recovery. The whey protein is already pre-digested so it is absorbed rapidly. I like this Whey Protein (click photo for link)
In fact, there's a well kept nutritional secret in the competitive bodybuilding and fitness world. It is called carb cycling or zig-zag dieting. It works very well for building muscle and losing fat. It is a very simple concept. You simply add a small serving of starchy carbs to two or three meals throughout the day on resistance training days.
This helps your body and muscles to have more fuel on days that you are burning lots of energy with the resistance workouts.
Not everyone needs nutrient timing
These days, even women’s magazines like Cosmopolitan recommend exercise drinks to help with hydration and recovery. Nutrient timing, they say, is important for every exerciser.
Well, we hesitate to disagree with the eminent sports nutrition pros staffing lifestyle magazines, but most people don’t need to worry about nutrient timing.
At Precision Nutrition, we’ve worked with over 100,000 clients through our coaching programs. This experience, combined with the latest scientific evidence, suggests that for most people trying to look and feel their best, nutrient timing is not a main priority.
Indeed, for a lot of people, stressing out about:
- when to eat their carbs
- when to eat their fats and
- what to supplements to take in and around their workouts…
…can be distracting, even self-sabotaging.
(For other people, nutrient timing actually gives them a framework for making good food decisions and controlling total intake. Of course, if that’s you, rock on with the nutrient timing!)
Remember, we’re not saying nutrient timing is good or bad here.
It certainly can, and often does, work.
But nutrient timing is just one tool. Like every tool, it has to be used skillfully, in the right way and in the right situation.
What’s true for the pre-diabetic office worker who’s never exercised is certainly not true for the serious endurance runner or the long-time bodybuilder. In fact, as noted earlier, the people who stand to benefit most from specific nutritional strategies around their workouts are athletes.
So, in the end, if you’re reading this as an athlete, or a serious exerciser – or a trainer/coach who works with these populations – know that these strategies could help make a difference.
Nutrient timing isn’t magic
Nutrient timing won’t suddenly transform your physique or performance. This is especially true if you aren’t yet doing the fundamental nutrition habits consistently.
If you’re a recreational exerciser who just wants to look and feel better, nutrient timing might help, but might also be a lot of work for minimal return.
Коктейль для употребления перед тренировкой
Попробуйте этот рецепт, чтобы быстро и легко зарядиться энергией перед тренировкой.
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- 12 жид.унц. на Ваш выбор: молока, миндального или кокосового молока
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What To Eat Before, During and After Your Workout - PowerPoint PPT Presentation
| Promax walks through the nutritional advantages to be aware of when planning or executing your exercise regimen. Optimize your workouts with the high quality nutrients you deserve. Utilizing nutrients while balancing intake can help you achieve your goals of a more healthy and active lifestyle. &ndash PowerPoint PPT presentation
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presentations for free. Or use it to find and download high-quality how-to PowerPoint ppt presentations with illustrated or animated slides that will teach you how to do something new, also for free. Or use it to upload your own PowerPoint slides so you can share them with your teachers, class, students, bosses, employees, customers, potential investors or the world. Or use it to create really cool photo slideshows - with 2D and 3D transitions, animation, and your choice of music - that you can share with your Facebook friends or Google+ circles. That's all free as well!
DavideFitbit: Years ago when I still was a runner I attended a forum given by a World Class Master runner, these forums were sponsored by organizations that held community 10K runs. Forums were used to answer question from runners in the community. One interesting question from the audience was what he eats before a run. The answer was " It must meet 2 criteria, it has taste good going down and look good on the pavement when it comes up. After competing in numerous 10K runs and 2 marathons, I never ate anything prior to a run. Even today prior to spending 45 minutes on an elliptical, lifting weights for 15 minutes then rowing for 45 minutes, I never eat anything before I exercise. I once read an article in Runners World that implied that consuming caffeine prior to running helps the body utilize fat as an energy source once the glycogen built up in our muscles has been consumed. So I drink 1 cup of coffee before I exercise. So far nothing has ever come up during or after a run or exercise.
What To Eat After A Workout | Coach
If you’re anything like us, once you’ve powered through the final few reps of your workout your mind quickly turns to what you’re going to eat after your session. In fact, our mind tends to focus on that for most of the second half of our workouts, especially if they’re at lunchtime.
What you eat after you’ve finished needs to be both satisfying and support your efforts, because you deserve a reward but also want to give your body the fuel it needs to rebuild and recover.
For all the key info you need on what to eat after a workout here’s Georgina Camfield, Registered Associate Nutritionist at AXA PPP healthcare.
What are the macronutrients you need after a training session?
The three macronutrients are fat, protein and carbohydrate, and commonly we place a lot emphasis on protein. That is very important – it is needed after a session to repair the muscles and also for muscle growth. However, we also need carbohydrates because they stimulate insulin, which is needed to take up protein into the muscles. So without the carbohydrates we don’t take in that protein as efficiently. Fats don’t play as much of an important role, so the focus is on a mix of protein and carbohydrate.
How quickly after a workout should you eat?
The sooner the better, and ideally within 45 minutes. This is known as the anabolic window of opportunity, and the theory is that it is the optimal time for nutrients to be absorbed. Immediately after exercise our stores may be replenished quicker because the muscle tissue becomes sponge-like in its absorbency, particularly of glycogen from carbohydrates, which is a fuel source during exercise. We can then maximise our energy stores to enhance performance in the next exercise session.
Protein is less urgently needed during the immediate post-exercise period. It’s the steady intake of protein throughout the day that has the most impact on muscle protein synthesis, which is crucial to muscle recovery and growth.
It’s important to remember that the benefits of eating immediately after exercise will be minimal if you are only training once a day and are eating well throughout the remainder of the day. In other words, focusing on the quality of the food that you are eating at all times is key. When you’ve achieved a healthy, well-balanced diet, or you are looking to take your training to the next level, that’s when you may wish to turn your attention to more advanced methods such as nutrient timing.
If you’re training a few times a week, do you need to consider what you eat after a workout?
If you want to get the most out of your workouts then fuelling efficiently before and after exercise is going to have benefits, whether you’re training every day or just a few times a week.
How much protein should you have after a workout?
The most efficient amount in terms of uptake into the body is 20-25g. Any more than that is going to go to waste – our body isn’t going to take it in. Rather than having a bigger block of protein later, you’re better off having that 20-25g straight after and then spreading similar portion sizes throughout the day afterwards.
Should you vary what you eat depending on the kind of workout you do?
If you’re burning more calories by doing a higher-intensity workout, you might need to increase your calorie intake a little bit to replenish your stores. If you’re focusing on building muscle mass then you might need a little more protein, and if you’re training for endurance events you would place more emphasis on carbohydrates.
Should you stick to real food if possible or use supplements?
The main benefits of supplements are that they’re quick and easy, particularly if you’re pushed for time after a workout, or you can’t store food throughout the day. However, I’m a big promoter of real food. The benefit is that you’re going to get a lot more nutrients – a wider variety of vitamins and minerals – that you’re not going to get from a protein shake.
Another benefit of supplements is when you’re training multiple times a day. If you have less than six hours between training sessions, then protein shakes can be an efficient way to get that fuel in.
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Sabra Single-Serve Hummus and Whole-Wheat Pita
This 2-ounce snack pack from Sabra is easily portable and makes a great recovery snack when paired with a whole-wheat pita. Each container of hummus delivers 4 grams of protein as well as 3 grams of fiber. The protein helps muscles recover, and the fiber satisfies a growling stomach post-workout. (Try making your own hummus with these 13 different flavor combinations.)
Best for: Post-workout
Here Are Some Great Post-Workout Options
For many years, I’ve believed that it’s best to split the post workout meal into two, with half the protein and about 2/3 of the carbs being consumed immediately after you leave the gym. This would take the form of easily digestible, fast-absorbing protein. Ideally, this would include whey powder and carbs usually from figs, dates, pineapple or a modified starch.
Thirty minutes later you should consume the rest of the nutrition with a smaller, but full solid meal. This should usually be made up of chicken or fish, sweet potato or rice, and some vegetables with a teaspoon of coconut oil or almond butter for the essential fatty acids. I believe that by splitting up the meal this way, it’s not only better absorbed and more efficient, but it also helps get something fast acting in as soon as the workout is complete. This can stop the body from entering a state of catabolism. Plus, the small meal acts as a good dinner.
The first part of the post workout nutrition is pretty simple: Fast acting protein such as whey and high GI rated carbs. With the second part of the post workout nutrition, you can be a little more adventurous! Here are just some of the options and recipes I’d recommend for this meal.post workout nutrition is pretty simple: Fast acting protein such as whey and high GI rated carbs. With the second part of the post workout nutrition, you can be a little more adventurous! Here are just some of the options and recipes I’d recommend for this meal.
Mediterranean-Style Chicken and Quinoa Salad
6 ounces of skinless, boneless chicken breast
1 1/3 cups of diced, seeded plum tomatoes
3 Tbsp freshly squeezed lemon juice
Directions: Cook chicken breast in a saucepan with 2 cups of water and cook for 8 minutes. Let chicken cool and dice it. Put quinoa with 2.5 cups of water in a saucepan and cook for 15 minutes or until liquid is absorbed. Mix chicken, quinoa, tomatoes, parsley, lemon juice, salt and pepper together and toss gently. You should then spoon salad into shallow bowls.
Preparation time: 20 minutes
2 Tbsp light coconut oil
2 cups onion (peeled and chopped)
1 medium red bell pepper (seeded and chopped)
5 cloves garlic (peeled and minced)
2 lbs lean ground turkey
3 cups chicken broth
1 1/2 Tbsp chilli powder
1 tsp cayenne
1/2 tsp ground cinnamon
1/2 tsp fresh ground pepper
2 tsp coarse salt
Fat-free sour cream
2 green onions (cleaned and chopped)
Directions: In a large heavy pot, combine onion, pepper and garlic with 1 tablespoon of olive oil over med-high heat. Cook, stirring occasionally until medium brown and onion is transparent.
At the same time, in a large skillet, brown ground turkey over medium-high heat. When turkey, is browned, add to the onion mixture (once it’s fully cooked). Add broth, chili powder, cayenne, cinnamon, salt and pepper.
Bring to a boil. Reduce heat to low and cook for 1 hour. Serve warm and topped with fat-free sour cream and chopped green onion.
Preparation time: 10 minutes
4 skinless, boneless breasts of chicken (remove all excess fat)
3 Tbsp pesto sauce (your favorite brand or homemade if you have it)
3 large fresh lemons (juiced and seeds removed)
1 tsp lemon zest
1/8 tsp both coarse salt and fresh ground pepper
Directions: Preheat oven to 350 degrees. Butterfly your chicken. In a large bowl, combine pesto, lemon, zest, salt, and pepper. Add chicken and coat well.
Bake chicken at 350 degrees for 20 to 25 minutes or until the juices of the meat run clear. Serve with rice and steamed or roasted vegetables.
There isn’t a one-size fits all approach to your diet. It’s all about experimenting. Be sure to get the proper nutrients. Remember: When you eat is about as important as what you eat. Eating after a workout is important, as is eating at least, an hour before your workout. You should also space your meals out every two to three hours for best nutrition.