Fueling your workout – Pre,Post Workout, Protein Info & Game/Race Fueling

Fuel your Workouts –Pre, Post Workouts, and Protein Info & Game/Race Fuelling
When we workout and give so much of our energy to ourfitness and training we should be giving the same energy and thought into fuelingour workouts. I find that a lot of people don’t know what they should be eatingbefore their workouts or training session and likewise after it also and I myselfonly really getting it right as to what I should be eating pre and post workoutto gain the best benefits. As everyone has different goals for themselves whattype of food and how much of it will differ slightly. Unsure as to whether we shouldbe eating carbs or protein or how much and from what source. So I have givensome examples as to what benefits your workouts and wards off that hunger pangpost workout. Remember we need to eat food to get our bodies to look good, themore clean and regular you eat the better your metabolism is. You need to fuelthe machine before you start its engine.
Firstly let’s get this out of the way: How much protein do we require:
The RDA is 0.8 grams per kilogram of lean bodyweight (U.S.Food and Nutrition Board, 1980) for sedentary adults.(70kg man – 56g Proteinper day is the RDA. How was the amount come to: The RDA is only a rationed 0.8grams per kilogram? Well it seems they concluded that 0.36 grams per kilogramof lean bodyweight in protein is lost per day. With a safety margin in place,it has been bumped up to 0.45 grams per kilogram of lean bodyweight, and thenbumped up again to approximately 0.75 grams per kilogram. This is to replacethe amount which may be lost during digestion, as well as making up for a lackin quality of protein.
The general protein requirement for sedentary adults is justenough that if one follows this guideline they will supply themselves withenough amino acids to replace each day’s loss without allowing for exercise andthe growth of muscle tissue therefore needing to fuel our bodies more withprotein while exercising and muscle building/repairing.
·       For those looking to lose weight (body fat%) and general tone:
Pre workout:
A light protein snack mixed with a carbohydrate – this willgive you energy for your workout and also keep a supply/store of protein forwhen you are working those muscles (you don’t want muscle loss/just fat loss.
e.g.  2 rice cakeswith peanut butter and some veggie sticks
        Half of asmall Protein Shake
        Half of asmall wholegrain wrap with half of a banana and a teaspoon of peanut/almondbutter.
       Some Almondsand natural yoghurt
Post Workout:
Light snack to curb your hunger until your get home for yourmain meal (breakfast/lunch/dinner)
E.g. some raw nuts / vegi juice / carrot sticks / homemadenatural mini granola square
·       For those looking to build lean muscle –Hypertrophy
Pre Workout:
You are going to require some protein for your muscle build,and all depending on how big of a muscle build you are going for and what sizeyour body is, your protein requirements change. The recommendation for musclebuilding and strength training is 1.6 g – 2.2 g of protein per KG of bodyweight.Fueling: you want to have enough energy so that your body does not eat intoyour muscle supply and only eats into your Carb and Fat supply.
e.g. Protein and blended Banana shake made on 80% water, 20%skim milk
       Small portion WholemealPasta/Tuna/Broccoli
       Protein Pancakewith raisins and wholemeal flour
      2 Egg whitesscrambled in half wrap
Post Workout:
This is the most crucial time for you time get protein intoyour body. The biggest absorption happens within 30 mins after your workout sohaving food/shake on hand to assist this and to ward off hunger until you haveyour main meal is ideal.
e.g. Low Carb/Whey Protein Shake made on 1% milk
       ChickenBreast/Rice or Quinoa/Spinach & Broccoli
      Turkey andspinach roll ups
      3 x Scrambled eggwhites made with 1% milk and broccoli
·       Sports Specific / Pre Game Nutrition  
Fueling up before an important game or race is vitally importantto your performance and body. You don’t want your body to fail you half waythrough because you didn’t take in the correct nutrients for your peak performance.
Depending on the type of sport or race it is, the energy youwill be exerting and the distance you will be covering will ultimately affectthe amount of your intake. Carbohydrates will play a major role in this,fueling your body correctly and with nutrients and minerals such as Salts, Sugar,Iron, and in particular B Vitamins for energy metabolism as depleting these canall lead to poor performance. Protein of course for your muscle recovery. Youdon’t want your nutrition to be your downfall after months of training.
NOTE: (While the typicalathlete has about 80 to 120 mmol glycogen/kg muscle, a carbo-loaded athlete canhave about 200 mmol. This is enough to improve endurance by about two to threepercent)
Pre Game/Race(that will last longer than 90 minutes):
In the 2-3 days leading up to your game/race you shouldstart Carb loading your body, letting your body store up Glycogen. You shouldhalt any long last minute training sessions a few days before your race. Althoughremember: Drastic changes can easily leadto upset stomachs, diarrhea or constipation. For example, carbo-loading on anunusually high amount of fruits and juices might cause diarrhea. Too many whiteflour, low fiber bagels, breads and pasta might clog your system. Try noteat a huge amount of dense Carbs late the night before the race as this mayhinder your performance, try carb loading for one or two days before(trainless/ eat a little more carbs) and then the day before try get your largercarbs in at breakfast and lunch.
Day of the race: lay off the heavy carbs, eat regular, proteinand nutrient meal for breakfast and fuel throughout the race.
E.g. Wholemeal Pasta/Brown Rice/Quinoa/Oatmeal/Fruits
Pre Game/Race(last under 90 minutes)
The correct of balance of Carbs, Protein and Nutrients arejust as important but you do not need to carb load as much as the above. If yousufficiently carb load for a day before you game/race and lay off training theday before; morning off, fuel up with carb rich/protein and nutrient rich mealyou should be storing a sufficient amount of Glycogen to fuel you for yourgame. Make sure you refuel and rehydrate throughout to keep optimum enduranceand power (Water and Isotonic drinks to prevent muscle fatigue)
E.g. Wholemeal Pasta/Brown Rice/Quinoa/Oatmeal/Fruits
Post Game/Race(FOR BOTH)
You want to refuel your body back with Glycogen, Mineralsand Nutrients that you will have lots and also your protein for muscle recovery.
Protein & Energy Bars
Protein Shake & Vegi Juice
Chicken/Tuna/Egg Wrap with vegi’s
Wholemeal/Chicken and Vegi Pasta Bake & fruit.
ANDREMEMBER at all times to continually REHYDRATE – WATER!!!!!!!!!!!!!!!!!!
      
       

50 Fitness Facts you should know…

Hey all, so here are 50 fitness facts you should know, it always helps to be aware and know the facts when trying to achieve your goal.

50 Fitness Facts you should know
1)      Carbohydrates, protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively.
2)      It takes a 3500 calorie deficit to lose 1 pound of fat.
3)      Insulin and growth hormone have an inverse relationship.
4)      Only fat and protein are essential macronutrients – carbohydrates aren’t, carbohydrates are necessary in the body for fat burn though.
5)      You burn more calories during the 23 hours you don’t exercise than the 1 hour you do. After fat/calorie burn and daily body burning.
6)      You don’t need to do cardio to lose weight.
7)      The fat burning zone does not burn more total fat calories – only a higher percentage of calories from fat.
8)      You’re never too old to do squats or lift weights.
9)      Weight loss is not a physical challenge – it’s a mental one.
10)   The scale cannot measure body fat percentage or muscle mass.
11)   You can eat anything you want and still lose weight – but weight loss doesn’t always equal fat loss.
12)   You can’t target fat loss – fat loss is systemic.
13)   Muscle does not weigh more than fat – it’s just more dense than fat.
14)   0 grams of fat on a label doesn’t always mean there’s no fat in the food product.
15)   Whole grain bread is still a processed food.
16)   Eating healthy is not more expensive than a junk food diet.
17)   You cannot calculate body fat percentage from height and weight alone – you need to physically measure it.
18)   You can get glucose from both protein and glycerol – not just carbohydrates.
19)   Just because a box says “whole grain” on it, it doesn’t make it healthy.
20)   You should never attempt weight loss at the expense of your health.
21)   Being vegetarian doesn’t just mean you don’t eat meat – it means you follow a plant-based diet.
22)   Workout times and negative side effects are positively correlated.
23)   Cooking your vegetables can both lower some nutrient content.
24)   There’s a high correlation between the fitness level of the people close to you, and your own physical fitness.
25)   It’s harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat.
26)   Once an adult, fat cells can be created, but they cannot be lost – only shrunken. Meaning there is always the ability for them to swell again.
27)   Eating at night does not make you fat – overeating does.
28)   You don’t need to do curls to get good biceps.
29)   Being skinny does not automatically mean you have a low body fat.
30)   The perimeter of the grocery store is where 90% of the healthy food is so scan the outskirts.
31)   If bad food is in the house, you’ll be more likely to eat it.
32)   Thyroid hormone output and exercise intensity are positively correlated.
33)   Healthy levels of testosterone are good for both men and women.
34)   You don’t need a gym membership to strength train.
35)   Unless you weigh less than 100 pounds, it’s unlikely you need less than 1000 calories to lose weight.
36)   Workout intensity is positively correlated with the degree of EPOC/DOMS – the afterburn effect.
37)   There are 3 types of skeletal muscle fibers – type I, type II-A, and type II-B. Different types of training increase the growth of one over another.
38)   80% of people who begin an exercise program will quit.
39)   The body has 3 energy systems – ATP-PC, anaerobic glycolysis, and aerobic.
40)   Strength gains come from muscle hypertrophy and improved muscle fiber recruitment.
41)   Dehydrating a muscle by 3% can cause a 10% loss of strength.
42)   Lactic acid is not the cause of delayed-onset muscle soreness (DOMS).
43)   The more muscle mass you have, the more calories you burn at rest. Increase your muscle mass.
44)   Direct abdominal exercises are not necessary to get good abs.
45)   You can lose weight and still gain muscle; likewise, you can also gain weight while still losing fat.
46)   Consistency and patience are key to long term successful weight loss.
47)   Weight loss is 60% Diet. 40% exercise.
48)   Exercise increases serotonin levels in the brain and releases endorphins making you feel happy and overall happy well being.
49)   Static stretching can increase the risk of injury. Dynamic Stretching is more advisable.
50)   Training results start to reverse after 2 weeks of no training.

Fat Burn Fast…Get Moving….Anywhere you like…..4 weeks to summer baby.

Hey all, here we are 4 weeks to summer and if you live in Vancouver like I do….that means bikini weather and more flesh baring attire. If you are in somewhere a little colder…like my homeland Ireland…then it may not mean bikini weather but we do like to show some flesh when any bit of sun comes out…JIf you are already happy in your beautiful body well then good for you and i hope you keep yourself healthy and fit this summer J! But if not and you are starting to stress out over getting in that bikini/summer dress or mathcing up to the Guys in the muscle tee’s…..fear not there is always time to make a change and turn those bad habits into good ones and get that body looking and feeling healthy and fit..!!! So here I am going to give one of the biggest tip on how to AMP your bikini body fast….

FAT BURN….
The more muscle you have, the more fat you burn.
The leaner you look. Start doing more resistance (weight bearing) exercise, anaerobic exercise and interval workouts (sprinting for 30-50 secs with short cool downs) to build up that muscle mass and burn extra fat. Your body continues the fat burning process hours after a resistance work-out has even finished so here-in lies the benefit.
You will gain better and faster results from fat burning/interval training than you will ever from long drawn out cardio sessions (unless the cardio session is sports specific i.e. marathon/triathlon training…even at that for marathon/long distance training weight bearing and anaerobic exercise should be incorporated to build muscle power and resistance). Cardio will burn calories but it will not build sufficient muscle tone or shape and in most cases it you will lose some muscle mass and while not losing much fat mass.
Not only does this type of training(fat burn) promote faster body fat loss and a leaner look, it also increases fitness levels on an aerobic level and anaerobic level while long intervals of cardio only really promote fitness levels on an aerobic level.
Studies done:
Over the course of six weeks, the effects on aerobic and anaerobic capacity were studied. Two groups of people performed different types of exercise. The first group completed 8 sets of 20 second maximal sprints followed by 10 seconds of rest (4 minutes). The second group completed 60 minutes of steady-state cardio. At the conclusion of the study, those that completed the interval training improved both aerobic and anaerobic capacity, while the steady state cardio people only improved aerobic capacity.
So let me help:……Try this 3 – 4 times a week(30 mins each) if you are not getting any other exercise. Thats 2 hours in total (see not that long eyyy).  I have mentioned this in a few of my other blogs but I will throw another one in:
What you need:
  • 30 minutes
  • Runners and Workout gear (doesn’t have to be fancy but a decent pair of runners always advisable)
  • Some dumbbells (but totally optional, can use your own body weight)
  • Water
  • Gym or green area
  • DETERMINATION and BELIEF! (Most vital to your workout)
BELIEVE…                                in                      YOUR OWN STRENGTH
 Here goes….Its only 30 minutes long… 🙂
        5 minutes– warm up, run on treadmill/back and forth in park at relaxed pace to warm muscle and stretch them out.
        10 minutes – Outside – Sprint for 30/40 seconds at 100% of your max (run/bike/swim/row) and rest for 30 seconds, repeat this for 10 minutes, which should mean 10 repetitions. Inside – Do the same but if you are on a machine, amp up the speed to your max sprint (most people should be 9+ on a treadmill).
        Next 10 minutes do the following exercises and repetitions
        Burpeez – 15 x 3 sets
        Press-ups(3 different position levels, beg, med, adv) – 12-15 x 3 sets
        Lunge with shoulder press – 12 per leg x 3 sets
        Military fast feet and get-ups – 90 seconds x 2
        Frog leaps or Tuck Jumps – 60 seconds x 2
        Plank – hold 45 secs x 3
        Tricep Dips 12-15 own body weight x 3 , tricep kickback with dumbbell 12 x 3
        Woodchop/each side – 15 x 3
        One Legged Squat and Hold 30 sec on each leg x 3
        5 minutes– cool down, run off gently for 5 minutes and allow 2 minutes for deep stretch.
This is a fairly tough 30 minutes but this will give you a great quick fat burning/interval training workout that only takes 30 minutes! The fat burn that continues on afterwards is the most important and muscle re-build. If you have more time, by all means add in some more weight bearing multi functional exercises.
Always remember your diet needs to compliment your fat burning routine’s, so plenty of lean Protein, PLENTY of vegetable’s (particular, spinach, broccoli, kale, cucumber, parsley, avocado, beetroot), complex Carbs (Quinoa, Brown rice), nuts & seeds (unsalted/unsweetened), fruit (try new fruits, branch off from just apple’s, oranges and banana’s), organic natural yoghurt/cottage cheese and lots of WATER.
Healthy and Fit is sexy and we can all be sexy 😉 !