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The Best Pre- and Post- Workout Snacks

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.

Pre-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.

 

Post-Workout:

  • 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.

 

Sources:  http://www.askmen.com; http://www.everydayhealth.com

 

 

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Do Carbs Prevent Fat Burning?

Bread rolls

Skip this diet destructor to burn significantly more fat during–and after every workout.

Here’s another reason to put down that bagel: If you eat fewer carbohydrates, you’ll torch more fat when you exercise. In a study recently published in the European Journal of Applied Physiology, women who followed a low-carb diet (about 20 percent of their daily calories) for 48 hours burned significantly more fat during a treadmill session–and for two hours afterward–than those who ate a more moderate amount of grains, fruit, and starches. “When your body’s resources are limited, it saves carbohydrates for vital functions and uses fat as fuel,” says study author Jeffrey Potteiger, Ph.d., dean of graduate studies at Grand Valley State University. Bet a breakfast of protein-rich egg whites and turkey bacon is looking pretty yummy right now!

Source: http://m.shape.com/blogs/fit-foodies/food-prevents-you-burning-fat

 

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