How To Balance Exercise and Nutrition? Here Are Some Tips

How To Balance Exercise and Nutrition? Here Are Some Tips

No matter if you are going to be doing a cardio workout or a resistance workout, you should always make it a point to eat a balanced mix of protein and carbohydrates. The ratio of carbs to proteins is determined by a couple of different things, whether you are doing a cardio or resistance routine and the level of intensity you will be working out at. Ideally you should plan your workout meal for one hour before the actual workout. )

If you plan to work at a low intensity level, you should keep your pre workout meal down to 200 calories or so. For a high intensity routine you will need between 4,000 and 5,000 calories. Those of you who are doing a cardio session will need to consume a mix of 2/3 carbs and 1/3 protein. The extra carbs will help maintain your energy level, while there is plenty of protein to arrest muscle breakdown during your routine. For resistance exercise, you'll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help you get plenty of energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum while you exercise.

A post workout meal is just as important as a pre workout meal. Anytime you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen. Glycogen is the main source of fuel for the brain and central nervous system. Muscle tissue will be broken down into amino acids and converted into usable fuel if glycogen is not replaced. Keep in mind that mostly during resistance exercise, you'll break down muscle tissue by creating micro tears. This means that immediately after a workout your muscle begin repairing themselves, this a good thing. Protein is the key here for muscle repair, as you don't want muscle breaking down even further to create fuel instead of lost glycogen.

Because a cardio session is faster paced than a resistance session you need carbs high in fiber to build your energy level back up. Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources.

Thirty to fifty grams should be adequate. After your cardio workout, it is fine to eat within 5 - 10 minutes.

Resistance workouts require a higher consumption of food containing carbs and protein after a session.

Unlike cardio workouts, resistance workouts will break down muscle tissue by creating micro tears.

Protein is necessary to repair these tears thus increasing the size and strength of the muscle. The carbs will not only replace the lost muscle glycogen, but will also help the protein get into muscle cells so it can synthesize into structural protein, or the muscle itself. Ideally, you shouldn't eat for thirty minutes after a resistance workout because you don't want to draw the blood away from the muscle too fast. The blood in your muscles will help the repair process by removing the metabolic waste products.

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