There are several schools of thought about eating and exercise. One school says that you can't eat before you exercise at all. One says you should have a small snack before exercising and then again once you're done. Food and exercise time is important, but just as important is choosing the right foods. After all, if you eat something too big or heavy, you will feel sluggish and will not be able to exercise until your full capacity. On the other hand, if you are hungry or boiling, you will not be the best and you may feel dizzy, weak or tired in the middle of your training or soon after.
There are a few things to keep in mind when exercising, especially if you work for a long time or work well, including when to eat and eat. No matter what kind of exercise you do, you need to make sure that you get enough to drink so you don't have dehydration, which can lead to serious health problems if it lasts.
David is a strength athlete, Allen is a strength coach and Varonda is a freshman. Varonda enjoys some form of exercise, but she is not sure how to eat or when to do so so she can use her time and effort. According to David, he should eat most of the protein, while Allen says he should eat higher carbohydrates. Depending on the type of exercise he or she will perform, both may be correct.
All three athletes should start with a healthy breakfast, unless they are going to work soon. If so, they should have snacks that can include bananas or a glass of milk. Another option is an apple with a bit of peanut butter. If you are going to have a great breakfast, it should be three to four hours before that. Smaller snacks or snacks can be eaten an hour before training. No matter what kind of training you do, increasing the energy you burn through exercise is very important, especially in the case of intense training.
Allen, a strength trainer, tends to eat a small snack before his workout, which lasts about two hours and involves lifting weights as he trains for the upcoming competition. If he does not, he will not see any muscle gain as his muscles will continue to burn for up to 24 hours after training.
Without new sources of food, including protein, at this time, the protein breakdown rate would exceed synthesis, equalizing the loss of lean muscle mass. For the most intense exercises, Allen should have protein before and after. She can use whey protein powder supplements, which is beneficial because whey is a fast, easy-to-assimilate protein in the body and is high in amino acids arginine and lysine, which stimulates the growth hormone called IGFI. Whey also contains glutamine, which can prevent fatigue and overtraining. Whey is also the highest natural food source of chain amino acids (BCAAs), which have the benefit of being assimilated directly into muscle tissue.
If Allen didn't like to use whey protein for any reason, he could use chocolate milk as a recovery drink after training, which would provide him with protein and carbohydrates for energy and muscle recovery. However, if he has any problems with lactose intolerance at all (which will exclude the use of either option), he may use Proasis, a natural liquid protein supplement from Lactose-free and hypoallergenic Associations. It is also present in some flavors and will give it more protein per serving than other options will (25 grams per 100 calories serving.)
David, an endurance athlete, prefers to eat a carbohydrate and protein breakfast filled three hours before running. She is trying to run a second marathon, hoping to improve her performance from the first one she ran. Because he knows that very high amounts of protein can hurt both his endurance and his maximum effort, he will use smaller amounts before training, replenishing so he has no problem with losing muscle. His diet plans include: 55-65% complex carbohydrates, 25-30% fat and 12-15% protein. (Source: Quinn 2007) Although some people may think that the fat content in this diet is high, they should keep in mind that excessive burns while exercising and trying to run more than 26 miles at a time.
As he took on smaller protein counts, David was still using protein supplements, especially as an immediate boost after he finished his run. Professor, another protein from Protica, is also a small liquid, but has 25 grams of protein per serving and can be eaten in seconds. Like Proasis, it has several different flavors to choose from.
Varonda has no plans to eat, nor does she have any training set. She might wake up and feel like doing yoga or Pilates or maybe running. Some days he does strength training and some days he swims. No matter what kind of exercise he chooses to do, he should get used to the way he feels before and after. If he feels light or dizzy during or after his training, he should eat less in the future; if he feels dehydrated during exercise, he should eat less. Varonda also used Professor after her training, which helped her not only add protein but to stay full after she finished. At one point, he was at work and then returned home from the gym with his hands in a fast food bag because he was hungry. He doesn't lose as much as he wants because he always eats the wrong food. Now he has a Professor, who only has 100 calories but contains 25 grams of protein that makes him full and happy. He drank a single shot and then drove home with nothing but a bottle of water next to him.
All three should be careful about their protein intake as high protein diets can cause dehydration, even in trained athletes. There are 3 out of every 4 Americans who suffer from dry urine, which is dangerous because a small (2-3%) reduction in body water can have a negative effect on exercise and cardiovascular health. (Source: Quinn 2004)
References
Mayo Clinic Dining and Training Clinics: The Right Time to Maximize Your Training Mayoclinic.com
Elizabeth Quinn High Protein Diet Causes of Dehydration, Despite Athletic Training October 22, 2004
Elizabeth Quinn, High Protein Diets and Sports Performance: Are Atkins and South Beach Diets Good for Athletes? October 31, 2007
The Best Time to Eat to Maximize Your Workout Effort
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