Pre & Post Exercise Nutrition
Exercise and nutrition both play a vital role in physical well being, and these two components of health directly impact each other. Physical activity especially requires the use of proper nutrition. Eating well before and after exercise or athletic competition serves to provide energy for optimal performance and then supply the right nutrients to adequately recover. If you are an active individual, do not overlook pre- and post-exercise nutrition.
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Pre-Exercise Nutrition
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The food and supplements you consume an hour prior to physical activity help ensure the highest level of workouts and athletic performance. According to EatRight.org, eat "a carbohydrate-rich snack or meal before exercise to top off muscle stores." Small amounts of protein--and a limited amount of fat and fiber--will also help provide optimal energy levels. Drinking eight to 16 ounces of water prior to physical activity aids in the prevention of muscle cramps.
Post Exercise Nutrition
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Eating well prior to activity is important, but so is proper nutrition following exercise or competition. The human body consumes energy, depletes nutrient stores and breaks down muscle tissue during the course of a workout. In order to fully recover from the physical exertion, focus your post-exercise snacks and meals on supplying your body with protein and replenishing depleted nutrients. Having a protein shake within a half-hour following a workout is a good start. Eat a complete meal --consisting of healthy protein, vegetables and/or fruits--a couple of hours later.
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Carbohydrates
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Carbohydrates are stored in the body and provide the fuel for physical activity. Such diets as Atkins and South Beach gave carbohydrates a bad reputation. The truth is that people who are not active should avoid simple carbohydrates, such as those in sugar-laden foods. Complex carbohydrates, though, are found in whole grains and are essential for athletic endurance. Staying mindful of which kind of carbohydrates are being consumed will help properly fuel the body.
Protein
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Protein is the building block for the human body's muscular system. During strength training, muscle fibers are damaged and new muscle grows when the tears in the fibers are repaired. Protein plays an important role in providing the amino acids necessary to facilitate this process. Consuming adequate amounts of protein is essential for building muscle, but drink plenty of fluids and remain hydrated while doing so to help prevent potential kidney issues from excessive protein intake.
Supplementation
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Beyond the nutrients in food, many athletes and other active adults take supplements to ensure the consumption of adequate minerals and vitamins. Taking multivitamin pills is one way to provide a well-balanced blend of nutrients to boost the recovery from physical activity. Another way that you can use supplements is to take specific vitamins or minerals. An example is taking a daily zinc tablet, which helps process carbohydrates, fats and proteins.
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References
- Photo Credit pretty woman in gym image by Paul Hill from Fotolia.com
