In addition to warming up properly, you have to eat the right way to provide you body with the fuel to help you power your way through your workout.
As a general rule of thumbs, if you're going to be performing an activity that last more than 60 minutes, then you want to eat more carbs and some protein and fats, in this ratio or something similar:
70% carbs/20% protein/10% fats
You can adjust the ratio of proteins and fats as you like, but just make sure that you have tons of carbs.
Carbs are very important for many reasons, but here are two reasons that are the most important for performance and weight loss:
1) Carbs are necessary for our bodies to convert our fat stores into energy.
2) Carbs have tons of vitamins and minerals in them.
Do you realize that carbs are SO important in our daily lives that our bodies will convert carbs into fat?
Whether you're running or lifting weights, then you're going to want to make certain that you provide your body with enough carbs to help you get the job done.
How many times has this happened to you:
You're in the middle of your workout... you're goin' hard and your tossing the weights all around the room... when... all of a sudden... you start to get shaky.... your legs are starting to feel weak.... your arms are starting to give way as you're holding that 200 pound barbell over your head...
Now.
What just happened?
Your blood sugar suddenly dropped and now you're screwed, like Jenna Jameson (enter favorite porn star here...)
This shaky feeling is something that people who workout without FIRST eating something tend to experience( you workout on a totally empty stomach, then talk to me and let me know how you like it... or don't...)
Food is Fuel.
How can you fuel your activity if you don't have any food?
If you've ever seen a football(american) on television, then you'll notice that the athletes are always sipping gatorade while they are waiting their turn... Now.
I wonder why they might be sitting there sipping on Gator Juice...
It couldn't be because a pro athlete wouldn't dare run the risk of running of out energy and blowing the game and ultimately, his career... could it?
Before you workout, EAT SOMETHING.
How much should you eat?
Let our stomach be your guide?
How hungry do you FEEL now?
If you're not that hungry, then just eat a tiny bit.
If you're hungry, then eating something, as you keep in mind the above sample ratio of carbs/pros/Fats.
Once you're fueled up, warm up and go have a god workout.
Post exercise nutrition is JUST AS, if not MORE, important than Pre exercise nutrition.
If you;ve been working out for an hour or more, then you're going to want change the ratio around. this time in favor of protein.
If you don't already know this, protein is responsible for the maintenance and repair of muscles. In a activity that you've been doing for an hour or more, then chances are that your body break down some protein to help you make it through "said activity".
You want to increase your intake of protein to hel your body make the necessary repairs, and you want the carbs so that you body can rebuild your glycogen( muscle energy) stores.
Are you starting to see how proper nutrition can be the difference between greatness and...mediocrity?
Have fun playing around with the proper ratio for you. As we are all different individuals with differences in physiology, the ratio that works for me may not work for you; so you may need more protein before your workout, whereas I need tons of carbs for my workout... and the same is said for post exercise nutrition.
What ratios work best for YOU?
Drop me a line and let me know!!
Amir
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