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Ever wondered what to eat before or after a workout? This article will provide some basic nutritional information with a gen guideline for nutrition before and after training sessions.
To find out your personal specific nutritional needs, you will n down with a nutritionist or dietician and have them design a program for you. 60% of wellness comes from what you eat! What you put into your body decides energy levels, muscle development, illness prevention, training efficiency, mental functioning, etc.
There are 6 essential nutrients your body needs for survival, balancing blood sugar levels.
1. Carbohydrates
a. Primary energy source for body
b. Fuels muscles
c. prevent needless muscle fatigue
d. 60% of daily caloric intake
e. Examples: Fruit, vegetables, bread, grains
2. Protein
a. Builds and repairs muscles, red blood cells, hormone synthesis
b. 20% daily caloric intake
c. Examples: Fish, meats, poultry, tofu, legumes
3. Fat
a. Protects internal organs, transport fat-soluble nutrients (A, D, E, K)
b. Stored energy
c. Used in low-level activity (eg. reading) and long-term activity (long runs)
d. 20% daily caloric intake
4. Vitamins
a. Regulate chemical reactions within the body
b. NOT a form of energy-though a deficiency may cause a reduction in energy levels
5. Minerals
a. Form structures of the body (e.g. Calcium in bones)
b. Regulate body processes (e.g. Iron in red blood cells) transports oxygen
c. NOT a form of energy-though a deficiency may cause a reduction in energy levels
6. Water
a. Stabilizes body temperature
b. Cell function
c. Glycogen break down
d. Transport of nutrients and removal of waste
NOTHING HAPPENS IN THE ABSENCE OF HYDRATION!!! Water transports nutrients and removes wastes from body. You can eat all the wonderful nutrition filled food in the world, but without water it cannot be broken down and used.
How Much is Enough?
- Average woman requires 9 cups of water (variable with environmental conditions and exercise)
- Average man requires 12 cups of water (variable with environmental conditions and exercise)
- OR daily goal of urinating every 2-4 hours with urine clear or pale yellow in colour
