Exercise causes an increase in blood stream and adrenalin to working muscles. These changes favor catabolism (breaking down) during activity and anabolism (development) immediately after work out. These changes can last a couple of hours, so the pre and post exercise meals are critical to take advantage of the impact of activity.
The two cycles are inverse each other and cannot happen at the same time. As the body utilizes fuel, no amount of carbohydrates in the body will matter in attempting to create glycogen. The cycle can just happen after work out. If glycogen comes up short, the body utilizes available sugar in the blood as well as fiber and protein.
What can Exercise Do?
Exercise and nutrition should be considered along with recuperation when fostering a sound training program. I would rank the importance of the different areas of training as:
- Nutrition and supplementation – 60%
- Workout – 25%
- Recuperation – 15%
The body will carry 70% of the energy from your meals into the following day’s workout based on a proper nutritional meal plan. The requirement for pre and post workout enhancements can be drastically altered with proper eating habits. When done properly and reliably, a decent nutrition strategy can greatly increase the viability of your training. The body’s ability to adapt to training can possibly happen if it is given the devices to work with.
Body Processes
Catabolism– is the breaking down of particles of fatty acids, glucose (glycogen) and amino acids to be utilized for energy and as building squares to repair damage to muscles and tissues after work out.
Anabolism – the development phase where particles are created in building protein (muscle filaments), repairing delicate tissue damage and topping off glycogen stores.
The human body stores energy as glycogen. The amount of energy found in each type of compound inside food varies:
Food Component Kcal/gram
- Fat – 9
- Alcohol – 7
- Protein – 4
- Carbohydrate – 4
- Fiber – 2
Pre Workout
Pre-workout nutrition should concentrate on giving energy stores, and taking advantage of increased blood stream to muscle tissue caused by an increase in insulin.
1. Carbohydrates
Sugar is put away in the body as glycogen and is put away in the liver and muscles. Carbohydrates take 4 hours to process and change over to glycogen in the body. Extreme focus practice like HIIT (stop and go aerobic exercise) will consume energy at an exceptionally high rate. The body does not have the ability to supply sufficient oxygen to have the option to utilize put away fat as fuel in this interaction. Instead, it should utilize the glycogen that was recently put away in the body or sugar got from the blood. Increasing the degree of basic sugars in blood by eating a pre-workout snack can diminish the amount of glycogen utilized during exercise. By not depending heavily on glycogen for a piece of the training or rivalry, the body can perform longer at a more elevated level.
- Strength athletes will burn-through 75% of their calories in the pre-workout meal as carbohydrates. The remainder is protein to assist with muscling repair.
- Endurance athletes will devour 75 – 100% of their calories as carbohydrates because muscle gains are not the main goal. Eating some protein and fiber will give the body a steadier inventory of energy and will assist with forestalling fatigue.
- The protein and glycogen utilized by the body to perform strength training will in any case leave a great stock of fat for cardio afterwards.
Carbohydrate loading is the method involved with adding more carbohydrates to your eating regimen to increase the degree of put away glycogen in the body. Training ought to be decreased for as long as 5 days before rivalry and increase carbohydrate intake by 20%.
A typical seven day interaction would be:
Day 1: Train at 75% of max for an hour and a half, eat an eating regimen comprising of half carbohydrates
Day 2: Train at 75% of max for 40 minutes, eat an eating routine comprising of half carbohydrates
Day 3: Train at 75% of max for 40 minutes, eat an eating routine comprising of half carbohydrates
Day 4: Train at 75% of max for 20 minutes, eat an eating routine comprising of 70% carbohydrates
Day 5: Train at 75% of max for 20 minutes, eat an eating routine comprising of 70% carbohydrates
Day 6: REST, eat an eating routine comprising of 70% carbohydrates
Day 7: Competition Day
Another theory that has been advanced as of late comes from the University of Western Australia. In the research they did, they recommend a one day measure. On the prior day contest, perform an extreme focus practice for 2 – 3 minutes. Just after completing the activity, devour 12 g of carbohydrates per kilogram of lean weight throughout the remainder of the day. This will increase the glycogen stores in your body by as much as 90%.
Please note: carbohydrate loading is just an advantage if you are an endurance athlete seeking longer than an hour and a half. For power and strength athletes, it will just serve to make you drowsy and feel heavy. The real advantage is in the duration – you can contend longer but it will do very little to make you faster.
In picking carbohydrates, fructose, glucose and sucrose are all high-glycemic sources but fructose absorbs gradually so may cause a resentful stomach.
2. Protein
It has been shown that a lack of amino acids (the structure squares of protein) in muscles is a major restricting factor to muscles developing properly. The increased blood stream to working muscles can be utilized to make these amino acids available for the recuperation cycle. Research has shown that a pre-workout protein drink can lead to TWICE as much amino acid uptake in the muscles than when taken as a post-workout protein drink.
3. Timing
In choosing what to eat, take into consideration the type, power, and length of the activity. Eating is important, but a full stomach may cause nausea or cramping so allow time for your food to process prior to contending. It generally takes 1 to 4 hours but will rely upon what and what amount was eaten. Each person is different so test how you feel with different foods before a practice meeting, not before a rivalry.
If you are contending in an early morning occasion and you cannot be up early enough to eat a full meal and allow time to process, eat or drink an easily edible snack 20 to 30 minutes before the occasion.
4. Food Suggestions
With differences in the types of sports played and differences in human physiology, coming up next are general rules as it were. Plan a nutrition plan based on your very own necessities.
Foods to Avoid:
a) Foods high in fiber and/or fat may cause nausea or cramps because they stay in the stomach quite a while.
b) Some athletes take caffeine as a stimulant to support their endurance. Unfortunately, it is a diuretic which increases the amount of liquid leaving the body. This causes you to dehydrate and decrease in performance.
Foods to Eat:
3 to 4 hrs previously
New natural product (apple, orange, peach, grapes), bread/bagel, pasta with tomato sauce, bakes potato, energy bars, peanut butter and Lean meat , Low-fat cheddar, Yogurt
2 to 3 hrs previously
- Apple and ¼ cup walnuts
- Bread/bagel
- English biscuit
- Greek yogurt with banana, apple, walnuts, nectar
- Protein smoothie with organic product (pineapple, mango, peach) and flax seed
- Egg white omelet, spinach, entire grain toast and Skim or soy milk
- Energy gels
- 375 Ml of sports drink
- 30 to 40 min previously
- 50g carbs and 5-10g protein
During a workout that last over an hour, it is prescribed to drink a sports drink (like Gatorade or Powerade). They contain electrolytes and glucose to assist with replacing the salts lost in sweat and to maintain blood glucose levels. Contingent upon the force of the activity, take 10-15 fl oz. of sports drink each 15-20 minutes.
Post Workout
To assist the body with recuperating exercise, catabolism should be immediately changed to anabolism to repair damage. The nutrition that you eat post workout will affect how rapidly this change takes place. With a fast and convenient intake of carbohydrates, proteins, and fats, the body can start repairs to damaged tissue and top off glycogen stores.
1. Carbohydrates
a) Uses
Carbohydrates are important for performance and perhaps more important for topping off glycogen levels. Research has shown that muscle tissue will take up glucose a lot faster just after exhausting activity. The impacts of activity last for a couple of hours after training or contest. If the post workout meal lacks carbohydrates, glycogen creation will be delayed. You risk not reestablishing your levels back to where they were and running out of energy during your next workout or rivalry. Carbohydrates are important in your eating routine to keep your energy levels high.
b) Simple versus Complex
Research has shown that the type of carbohydrates eaten in the pre/post meals and the other macronutrients present, for example, proteins and fats has no impact on the rate that glycogen is reestablished. The important factor is to eat an adequate amount of carbohydrates and to do so reliably in your eating regimen.
It is regularly suggest for cross fitters, cross trainers and other endurance sports to take a Gatorade/Powerade recuperation drink with protein/carbs and a scoop of glutamine for muscle recuperation. Know that Gatorade/Powerade will renew the electrolytes lost in difficult exercise lasting longer than an hour but for an average workout, the extra calories from the large amount of sugar isn’t great.
2. Protein
Protein prerequisites for an average person are 0.8 grams per kilogram of body weight (g/kg/day). Youth have totally different protein needs. Youngsters age 4 – 13 need 0.95g/kg/day and teenagers age 14-18 need 0.85g/kg/day.
Daily protein intake for athletes is between 1.4-2.0 g/kg/day. For endurance athletes, stay towards the low finish of the scale (1.4 g/kg), towards the focal point of the scale (1.7 g/kg) for irregular sports like basketball, soccer and volleyball and on the high finish of the scale (2.0 g/kg) for strength athletes.
Research done at McMaster University and distributed in the American Journal of Clinical Nutrition shows that 20 grams of protein is the ideal amount to burn-through post workout. More than that, according to the review, has next with no impact. This review is very new and has not been verified by other research. We consider the intake of protein per kg of body weight to be a more accurate calculation based on research discoveries.
Branched-chain amino acids (BCAA) are an important part of an athlete’s eating regimen. Leucine, isoleucine and valine (in a 2:1:1 ratio) have been displayed to further develop protein and glycogen synthesis, slow protein degradation and aid in mental performance in endurance athletes. It is suggested that athletes devour 45mg/kg of body weight of leucine per day and half as much for the other two amino acids. Most proteins found in animal sources contain the right ratio and eating a healthy eating regimen will give you the proper amount. Those wanting to take more as an enhancement should utilize the same ratio.
3. Timing
It is suggested that you eat 0.7-1.2 gram of carbohydrate and 0.25-0.35 gram of protein per kilogram of body weight immediately after exercise and then again 1-2 hours later. Protein is essential in post exercise foods as they give amino acids that are utilized to modify damaged tissues.
The circumstance of protein intake can drastically affect the ability of your muscles to repair themselves and develop. A steady progression of amino acids in the muscle will streamline development. Muscle protein synthetic rate (MPS) increases by up to half at about 4 hours following heavy training, by 109% at 24 hours and drops down to normal levels at about a day and a half after training. Eating snacks with great wellsprings of protein each 2-3 hours for the initial 24 hours can really assist with muscling development.
Joining carbohydrates with protein inside the brief window after practice nearly doubles the insulin reaction bringing about more glycogen being put away. The ideal ratio is 3:1 meaning 3 grams of carbohydrates for each 1 gram of protein.
With a long evening (8 hours) of fasting ahead, eating slow processing protein for your evening meal will allow a steady release of amino acids into your system until morning. Ideally eat steak or other meat dishes.
4. Liquids
Dehydration will dial back the development of muscles so is critical. The amount you sweat will decide how fast you become dehydrated. A few athletes sweat a ton, others don’t sweat a drop. Utilizing the same standard for everybody is unrealistic.
A decent guideline is to drink 30-40 ml of water for each kg of body weight. An example would be an individual who gauges 50 kg would require 1.5-2 liters a day. 100 kg would require 3-4 liters, and so on. Another technique that is utilized is to gauge yourself prior and then afterward work out. Add 2 cups of water for each pound that is lost.
As youth athletes age, alcohol use does turn into a reality for a few. Research has shown that burning-through alcohol after exercise will impair muscle recuperation and lead to dehydration. Alcohol use isn’t suggested.
Food Suggestions:
Chocolate milk is being utilized increasingly more by athletes as a post workout drink. It contains the optimal balance among carbohydrates and protein (about 3:1). Utilize a low fat variant to avoid the abundance fat and sugar.
Entire foods will have the supplements and fiber your body needs to recuperate from work out. Great decisions include:
Protein – eggs, fish, turkey, chicken breast, low fat milk, cottage cheddar, Greek yogurt
Carbohydrates – entire grains, foods grown from the ground
Coaching Tips
As a coach or trainer of youth athletes, you play a vital job in their turn of events. When they are training or contending, they will seek you for advice and guidance so standing uninvolved eating a bag of chips and drinking a soda won’t send the right message. Practice what you preach; if you anticipate that youth athletes should eat well, you should also do the same.
