Should We Exercise and Eat? Or Just Diet?
Hello from Jonson H
The other night I happened to actually pick up the words in an advertisement on televsision. Like most of us, I assume, I normally tune them out. despite the fact tjhat the producers of the advertisements turn the volume up when producing them. If yuou didn’t know that already.
Anyway, the particular advertisement was for some kind of fat reduction system.
The words I heard were something like:
Taking this Fat reduction pill will reduce your weight and fat storage levels WHEN COMBINED WITH A HEALTHY DIET AND REGULAR EXERCISE”
For crying out loud, even the village idiot knows that combining healthy eating habits and regular exercise will always mean thet we will end up fitter and weighing less. We could take a sugar pill and eat well and do some regular exercise. And end up lighter and fitter.
Anytime you exercise, you do so in order to try and maintain good health. You also know that you have to eat as well, so your body will have the energy it needs to exercise and maintain for the everyday tasks of life. For making the best of your exercise, what you eat before and after you workout is very important.
In other posts I’ll be writing about what kinds of foods to eat so you feel fuller for longer. As a way to help avoid eating sugary snacks.
No matter what kinmd of exercise you are going to be doing, you should always make it a point to eat a balanced mix of protein and carbohydrates. What makes that determining percentage of carbs and protein you consume is thee exercise and the intensity level that you plan to work at. for most of us , that exercise will be a walk. So low intensty and low impact.
The ideal time for you to eat your pre exercise meal is an hour before you start. If you plan to work at a low intensity level, you should keep your pre exercise meal down to 200 calories or so.
So you don’t start imagining that you’ll be starving yourself, a piece of steak about the size of the palm of your hand plus a lettuce, tomato, and onion salad is probably less than 200 calories, give or take.
Those of you who are doing a cardio session will need to consume a mix of 2/3 carbs ( the salad) and 1/3 protein (the steak). Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise.
In addition, your body’s metabolism will use the calories in the salad to break down the calories in the steak. There won’t be enough calories in the salad to do that , so you metabolism wioll use your body fat stores to finish the job anyway. By adding your walk, even more calories are needed. TYhus aiding weight loss. Win-Win.
Eating after you exercise is just as important as your pre workout meal. Anytime you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen. The brain and central nervous system rely on glycogen as their main source of fuel, so if you don’t replace it after you exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system.
Keep in mind that mostly during resistance exercise, you’ll break down muscle tissue by creating micro tears. What this means, is that after a workout, your muscles will instantly go into repair mode. Protein is the key here for
muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen.
Once you have finished a cardio session, you’ll need to consume mainly carbohydrates, preferably those with high fiber. Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources. Try to consume 30 – 50 grams of there types of carbs after you exercise. After your cardio workout, it is fine to eat within 5 – 10 minutes. Avoid sugary drinks and snacks of course.
The end result is that you’ve got some exercise while eating in a healthy fashion.