Before exercising
Make sure that you have enough energy to sustain the intensity of your workout. Eat a substantial meal (300-500) with a 2:1 ratio of complex carbs and protein. Candies and soda are nonsense carbs, so think whole grains.
If it's been a while since you last ate, snack up on bananas, cereal, or something that's easy to digest (that is, not loaded with fat or fiber). It's a snack, OK, so 100-200 calories would do. Do I need to tell you that a wheel of aged cheddar is a bad idea?
While exercising
If you are going for long sessions, say, a 40-mile bike ride, you need to keep on snacking to keep yourself from bonking out. At a brisk pace, one can burn about 500-700 calories an hour (but the actual number of calories that you burn depends on a variety of factors, like your weight, muscle mass, intensity, and so on).
While exercising
If you are going for long sessions, say, a 40-mile bike ride, you need to keep on snacking to keep yourself from bonking out. At a brisk pace, one can burn about 500-700 calories an hour (but the actual number of calories that you burn depends on a variety of factors, like your weight, muscle mass, intensity, and so on).
It doesn't matter if you are not in the mood to chow. Remember the rule: Eat before your hungry, drink before you are thirsty. By the time you feel the pangs, it's too late. You're already approaching Bonksville.
After exercising
Help your muscles recover from the beating. Within 20 minutes of your exercise, eat a mix of protein and carbs, such as a fruit smoothie, milk, or yogurt with fruits. Ricotta cheese is particularly promising. A study published in the Journal of Nutrition found that it eased workout-related muscle soreness. The cheese contains a type of amino acid essential for repairing exercise-worn muscles.
Don't pig out (like sucking in 40 ounces of smoothie) just because you burned some calories that day. Be consistent with your caloric intake, otherwise you'd be gaining some pudge along with muscle mass.
And don't forget to rest or do low intensity stuff for a couple of days after a really punishing workout. For dealing with muscle soreness, see the previous blog.
After exercising
Help your muscles recover from the beating. Within 20 minutes of your exercise, eat a mix of protein and carbs, such as a fruit smoothie, milk, or yogurt with fruits. Ricotta cheese is particularly promising. A study published in the Journal of Nutrition found that it eased workout-related muscle soreness. The cheese contains a type of amino acid essential for repairing exercise-worn muscles.
Don't pig out (like sucking in 40 ounces of smoothie) just because you burned some calories that day. Be consistent with your caloric intake, otherwise you'd be gaining some pudge along with muscle mass.
And don't forget to rest or do low intensity stuff for a couple of days after a really punishing workout. For dealing with muscle soreness, see the previous blog.
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