Eating To Boost Your Energy
The importance of exercising has been strongly emphasized in America due to the large percentage of people who are overweight
. Exercising can not only help reduce the obesity in America, but can help prevent related health problems.
However, it is vitally important that healthy eating is coupled with exercising. This will make exercising easier in itself as well as helping reduce high weights and preventing health problems.
After exercising it is best to eat foods that help you recover quickly. Many people think that the foods that help you recover the quickest are proteins because proteins help rebuild damaged tissues.
However the best recovery foods are generally carbohydrates. Carbohydrates can quickly replace energy are hard exercising.
Protein is not altogether undesirable however. It does help rebuild muscle that you are working on strengthening, but eating too much protein can slow down the digestion process and delay your full recovery.
Studies have shown that about 4 grams of carbohydrate should be consumer per one gram of protein. This does not mean that because you ate a lot of protein, you now have to eat four times as much carbohydrate.
This would defeat the purpose of losing weight and becoming healthier. Simply try to keep things in the proper proportions without eating too much, or too little.
Protein helps the body build tissue, but the body needs a variety of other things as well. These things include iron so the red blood cells can carry a lot of oxygen and phosphorus so that energy can be transferred easily.
While protein is important, we get most of the protein we need on a regular basis. The body will be much more grateful for some carbohydrates after a long exercise routine.
Sports drinks and foods, such as Gatorade and protein bars, are developed with the goal of assisting the recovery time of an athlete. These foods actually contain less protein, fats, and fiber.
As a general rule, the simpler the food, the more likely it will be used by the body easier. The better food that you eat the better you will feel, and the more you will want to exercise.
If you are struggling to come up with a healthy diet that suits you, dietitians can be very helpful. They can help you meet your exercise goals.
In addition to eating the correct proportions of various foods, you will want to keep the weight of the food in mind. You do not want to eat a lot of food that is very heavy right after you exercise because it could make you feel ill.
Instead, grab some fruit or bread. These foods are light, healthy, and promote fast recovery.
It may not be feasible to eat a meal after you exercise, but you should at least have a snack. Only 75-100 grams of carbohydrate will give your body enough energy to run on until a meal is offered to it.
It is best to refuel your body before 45 minutes after the exercise. Studies have also shown that protein synthesis generally stays at 80% after exercising for about four hours.
This high percentage will drop down to zero 24 hours after exercising. Americans usually get enough protein to meet their protein needs already however.
It is much more important to make sure that your body gets some carbohydrates after exercising. However, if you are still concerned about getting both carbohydrates and proteins there are foods that can address both of these issues.
One example of this kind of food is chocolate milk. Other great foods that provide necessary carbohydrates in clued a 40 oz. Sport Drink, three Slices of toast with jam and a banana, and three pancakes with syrup.
Some of the foods that contain both carbohydrates and proteins include sport energy bars, two cups of fresh fruit and one cup of yogurt, and half a medium pizza. The carbohydrates in these foods will help restore the glycogen in the muscles that you used while exercising.
The food you eat should also be low fat so that your body can absorb the necessary nutrition faster. Fat, like protein, can slow down the process of digestion.
Studies have also shown that the fats eaten after a workout can stint the production of the growth hormone. It also helps the digestion process immensely if the snack or meal is in liquid form.
As you start eating correctly you will see a huge change in your personal performance and how you feel.
by: Ronald Pedactor
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