LOSING FAT: Metabolism and proper nutrition
LOSING FAT: Metabolism and proper nutrition
We all know that to lose weight, we need to consume fewer calories than the ones we burn, or burn more than the ones we consume.How much of a caloric deficit should we create?
This is where it gets "tricky".
Too many calories, too soon, could be disastrous. Especially when exercising is something we just incorporated into our lifestyle.
When we exercise, our metabolism changes, so does the demand of our body for required energy and nutrients.
Remember that if you are in a "weight loss mode" when you workout, the main goal is to lose fat and gain muscle. That does not mean you are trying to become an Arnold Schwarzenegger. The idea is to feel energetic, enjoy your daily activities without discomfort, take advantage of an active lifestyle and of course, be proud of the image in the mirror.
With the proper combination of cardio respiratory exercises and resistance training we can burn fat while promoting muscle gain (or at least preserve what we already have). Remember, in comparison to fat, muscle requires more energy to be maintained. The more muscle we have, the more energy we spend.
When we eat, some of the glucose not used immediately for fuel travels to the liver or muscles, where it is converted to Glycogen and stored for energy. Any excess glucose is stored in adipose tissue as fat.
The liver has a greater capacity for glycogen storage than muscles do and it is responsible for maintaining adequate levels of glucose in the body.
When we exercise, our muscles convert glycogen to fuel through a complicated process called glycolisis. In this process, muscle glycogen brakes down into pyruvic acid, which then produces a small amount ofAdenosine triphosphate (ATP). When too much pyruvic acid accumulates, that slows down the process of ATP formation. Therefore, after one or two minutes of high intensity exercise, a subsequent process of energy formation begins oxidation.That translates into lactic acid formation and fatigue sets in.
We could say that in an intense one-hour workout session, our glycogen stores are depleted and the blood glucose level goes down as well.That is why endurance athletes (distance runners, etc) consume nutrients during their competitive events.
I cannot emphasize enough the importance of replenishing the depleted glycogen reserves after a strenuous work out. Yes, that means eating a meal consisting of 60% carbohydrates, 25% protein, and 15% fat, within 45 minutes after, promoting glycogen replenishment and protecting muscle cells from breakdown.
Please remember that fats need carbohydrates to be burned efficiently. So, when not enough carbohydrates are consumed, it is more difficult to utilize fat as fuel. Although the body can break down fats in the absence of carbohydrates, it does so at a slower rate.
All this indicates that regardless of your goal, it is important to eat before and after working out.
PRE-WORKOUT MEAL IDEAS
We need 65% to 70% of carbohydrates before a workout. Ex., fruits, vegetables, whole grain bread, pasta and cereals. So here are some examples of good pre-workout meals or snacks:
Oatmeal
Oats are high fiber and low on glycemic index. Therefore, glucose released into your system is gradual, keeping your energy levels constant during a workout.
1 Medium Banana
About 200 calories, easy to digest, 422 mg. potassium (for proper nerve and muscle function), 51 g of carbs (energy). So easy to carry everywhere!
Almonds (12)
Even though they are high in fat and it is NOT recommended to eat fatty foods before a workout, the fat in almonds and other nuts is monounsaturated, which provide energy-boosting essential fatty acids such as omega-3s and omega 6s.
On the other hand, saturated fats (all animal fat, ex; cheese and butter), makes you feel tired and lethargic.
(If you don't believe me, please ask Crystal)
1 cup of Lentils
A nutritious bomb of 290 calories, 40 grams of carbs, 18 grams of protein, 1 gram of fat, fiber, B vitamins, iron, magnesium, potassium, zinc, calcium and copper. Wow!!
Energy bar or meal replacement
There are many different ones in the market, some just with protein some with too many chemicals, like artificial colors and flavors. Chose one that has more carbohydrates and a good source of protein.
As for my preference?
I make my own "cocktail" and consist of:
1 banana, half cup of oatmeal, 1 cup of frozen berries, whey protein powder.
For questions, or more information, please visit my website at www.myfitnesspt.com
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