Gone are the days of a simple diet with a seemingly infinite amount of food commandments. Nowadays we are made to feel that we had better follow these rules unless you want to bring witches back. But the spotlight is always on what to eat not when to eat. In this edition Vintage Fitness will be shedding some light on how you should eat around exercising to improve recovery, fat loss, muscle growth and energy levels.
it is absolutely vital to eat something before training. When you train your body, it needs to burn something in order to function. If there is nothing in your stomach it will look elsewhere and unfortunately fat burns too slow for exercise. So, it will come after your glycogen and muscle building proteins. Basically, meaning you’ll keep fat and not grow muscle (while also making you feel more fatigued). Eating carbs before training is best i.e toast, apple juice or a muffin. Carbs turn into energy very quickly and it’s great for your body to use. Unlike fats and proteins, carbs sit well in your stomach so you don’t feel full and bloated while exercising.
If you are training for less than 30 mins you don’t need to worry about food. But training any longer eating a nut bar mid-session is recommended to help your body with energy levels and recovery. Either way have plenty of water on hand.
The second you stop a session is the second your body is thinking about recovery, – you need to as well. As soon as possible you need to give your body what it needs to rebuild and give you back energy to continue with your day. This is where your fats and proteins need to be eaten. Ie chicken, salad, beans, yoghurt ect. The less serious you are about refuelling your body the less serious the benefits of the gym will be. SO EAT UP!
It doesn’t matter if you are trying to build muscle or lose fat, eating food properly at the right time is critical for having energy for your session, recovering well and achieving your goals. Just scale your diet accordingly and this plan should work to give you those extra benefits.