Food is fuel. Skimping before workouts is not the path to success. It only increases the lack of energy and promotes the loss of muscle mass.
Since basic exercise does not burn all that many calories, the purpose is to build muscle mass to aid in muscle-caloric burn. High intensity interval workouts are recommended for best results.
Although some studies differ on the effectiveness of the timing of your workouts (AM vs. PM in relation to an empty stomach vs daily caloric ingestion), you should eat something before your workout. In turn, allow enough time for digestion and aim for 1.5-2 hours prior to your workout. Higher fat content meals can increase digestion time and an Increased intensity of your workout can interfere with the blood needed to provide nutrients to muscles during a workout.
- Eat 1.5 – 2 hours before your workout to allow for digestion.
- An ideal pre-workout meal should consist of : 10-35% protein; 45-65% carbohydrates; 20-35% fat.
- Examples: Yogurt, Oatmeal.
- Eat within an hour of intense workout in order to refuel the body’s cells which aids in proper recovery and lean muscle build-up.
- An ideal meal consists of 4:1 carbs:protein.
- Examples: Chocolate Milk, Hummus on Whole Wheat Pita.
- 10 Signs You’re Out of Shape (theafterburnsg.wordpress.com)
- Sports Nutrition :: Before During And After Your Workout (bestofmotherearth.com)
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- Don’t Run From Your Problems….HIIT THEM! Part 1 of 3 Part Workout Series (shareitfitness.com)
- Rapid Fat Loss Builds Muscle, Speeds Metabolism, Burns More Calories (herfitnesshut.com)
- Guest Post: Strength Training by Lori (lifeafterswimming.com)
- Top 5 Tips For A Faster Metabolism (groupon.co.uk)