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24.06.2015
A girl next door who ignored her health for studies , now seeks a healthy life in a leaner body n shares her journey online.
Anamika { Hi, If there is lot of weight to lose then weight loss is pretty fast otherwise its little slow.
Here on fitnessvsweightloss we write about fitness, weight loss,mobile app reviews,weight loss product reviews,Fitness studio review, dieticians etc. So many people who want to lose excess fat are driven to EAT LESS, and try to skip as many calories as they possibly can during the day. If it’s been longer than 3 hours since your last meal, consider adding a pre-workout snack before your workout to help improve energy levels and protect against muscle breakdown. What and when you eat before exercise can make a big difference in your performance and recovery. These are full of fiber, and gradually releasing carbohydrates into the bloodstream, gives you a steady stream of energy for a good workout.
These items are an excellent source of complex carbohydrates, and you can choose whole grain bagels, pancakes, waffles, breads & cereals. Fruit provides valuable phytochemicals to benefit health, and the best time to eat fruit is immediately upon waking. Whey is protein that's separated from the curd when making cheese, and is absorbed quickly and provides a steady stream of amino acids which enter the blood quickly. Beans are rich in protein & complex carbs, and are good sources of slow-release energy, making them ideal for longer workouts or workouts that will begin 1 to 2 hours after you eat (Pre-Workout Meal). This stimulant helps mobilize fat cells into the bloodstream, and has been shown to increase muscle strength & intensity.
A meal before a workout should be made of whole foods and come within 3 hours of your workout, and filling up your glycogen stores (or energy tank) before a workout helps improve energy levels significantly. When you workout hard, especially with heavy weights, the body is in a catabolic environment, which can break down muscle tissue and use it for energy. Eating protein during a pre-workout meal helps to slowly release amino acids into the bloodstream, to promote protein synthesis. Low Glycemic (slowly releases into blood stream) carbohydrates help fill up glycogen stores to help you power through a tough workout and create a more anabolic effect. Conversely, you also do not want to eat the wrong thing before you start your workout, so there are a few things you should know. DisclaimerThis site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice or professional services. Recent Commentsjoe on 4 Powerful Herbal Remedies To Cure A Genital Herpes Outbreak (recipes included)Rena on Kill Fat Cells Instantly Just By Freezing Them! Health News, Tips & Tricks Apparently There Are 7 Types Of Breasts—Which Do You Have? A skinny guy or someone with low body fat is at greater risk of losing muscle tissue after a workout.
Eating the right meal before a workout can increase energy levels and preserve muscle tissue. Slow-releasing carbohydrate foods will make sure the body gets a steady supply of calories during a workout. When starting an exercise routine it is important to learn how to nutritionally prepare before, during and after exercise. Choosing the right foods to go with exercise is all about maximizing the effectiveness of the exercise sessions. The American Heart Association has a great article with some great tips for the perfect foods before and after workouts. It’s best to keep this general due to the fact that different ages, body types, workout regimens and exercises (as well as duration) can all have an impact on the types of foods you eat as well as the portion sizes.
You can create great pre exercise snacks like fruit salad with fruit yoghurt or have a fruit smoothie or milk shake. Oatmeal is a great pre-workout food that has complex carbs that provide consistent energy throughout the workout.
Greek yoghurt with fruit salad is an ideal food post exercise as it has double the amount of protein as well as less sugar and sodium than regular yoghurt while also being a great source of carbs. Carbs, nutrients and proteins are also important for after exercise to help in muscle recovery. You can always rely on fruit yoghurt and a cereal bar or a banana fruit salad with fruit yoghurt, which can work well for post-exercise snacks at lunchtime.
Having a salad post exercise introduces enzymes to help the body break down nutrients that can then be sent to the muscles. Post exercise meals with other lean proteins like salmon and turkey are both easily digestible to get those nutrients absorbed more quickly. While these are only a few of the best foods for before and after exercise, it’s important that they be part of a fully realized nutrition and workout plan that fits the goals and needs of the individual.


Most of us know how important it is to get in the right amount of protein after a training session to help with the recovery process. Not just for your morning breakfast, this complex carbohydrate is slow-digesting and packed with fiber to provide long-lasting energy.
You may not be aware, but Greek Yogurt is nothing more than strained whey protein in the creamy version. Many of us reach for a pre-workout product to help boost up our energy levels and get us pumped for the workout ahead.
Tipton KD, Elliott TA, Cree MG, Aarsland AA, Sanford AP, Wolfe RR: Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise.
If you eat too much fat or protein or even a large-carb meal two hours before a workout, it will drive blood flow to the stomach, not the muscles.
The idea of a pre-workout meal is to have light but powerful snack to give you energy during workout.
However, eating the proper food before you exercise will fuel your workout, maximize your efforts and provide better results.
Bananas are loaded with digestible carbohydrates and packed with potassium, to aid in maintaining nerve & muscle function. While you sleep, your liver burns up its glycogen to supply glucose to the brain during the nightly fast.
This has been shown to promote gains in lean mass & strength, reductions in body fat, and increased growth hormones. If you have a very low carb diet, an intense workout can be very difficult to handle because glycogen stores are low. A solid pre-workout meal can prevent muscle breakdown and improve energy repair and recovery. So unless you’re just going for a quiet stroll, ensuring that you have some carbs in your system will improve high intensity performance.
This tells your brain that you are well fed, and helps increase muscle retention & growth. Carbs, when combined with protein, improves protein synthesis and prevents protein breakdown.
The less damage to your muscles, the faster you recover, and the better you adapt to exercise over the long term.
Some people can eat a full meal as little as an hour before a workout, while others with sensitive stomachs need a 3-4 hour window in between. You should experiment with the timing to suit your individual needs.
Be sure to avoid fatty foods before you work out, as fat leaves the stomach very slowly, and can make you feel sluggish, or cause you to cramp up. If you feel that you have a medical problem, you should seek the advice of your Physician or health care Practitioner.
If you are serious about muscle building, you need to make sure you eat the right food at the right time. That’s good news for those who are trying to lose weight or reduce their body fat level, but not for those who are trying to build muscles. The reason being that if there isn’t enough energy to fuel the workout, the body breaks down the protein in muscles to release the energy it needs.
If it doesn’t have enough energy, it starts to burn body fat or breaks down muscle tissue to fuel the workout. There is no point having a steak with vegetables 10-15 even 30 minutes prior to the workout. Fat, for example, takes between 6 and 8 hours to digest; protein takes 3-4 hours and carbohydrates take 2-3 hours.
They contain Branched Chain Amino Acids (BCAA) which help protein synthesis and protein breakdown during a workout. The goal is to help to prepare your muscles before, and aid in repairing them after, training sessions. When it comes to fueling up before exercise, you’ll find the usual suspects such as healthy carbs like whole-grain cereals (with low-fat or skim milk), whole-wheat toast (without the fatty cream cheese), low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.
The ideal scenario is to have nutrients such as proteins, vitamins, and minerals as part of pre and post exercise snacks and meals. A bowl of oatmeal with fresh fruit provides some nice carbs while the fruit helps with hydration. For a little more substantial lunchtime post exercise snack, a whole wheat tuna fish, hummus and spinach sandwich fills the bill. Both tuna and grilled white meat chicken are low in calories but high in protein and carbs. You can add things like pineapple and kiwi for their anti-inflammatory properties and ability to break down amino acids. Milk is great at rehydrating the body post workout as it stays with the body longer than water or sports drinks.


Whether or not you are a personal trainer, it’s all about balancing exercise and nutrition to ensure that we can attain and maintain health goals that will help us to enjoy life to the fullest. Recently however, it’s been shown how important the a pre-workout combination of protein and carbs is for fueling your workout and stimulating recovery. Fast carbohydrates are delivered and used up by the muscles quickly, while slower-digesting carbs help maintain energy levels longer. Eating complex carbohydrates prior to your workout can help preserve muscle glycogen – which is the stored form of carbohydrate in the muscle.
Not only that, a scoop or two of whey before your workout can help ensure your muscle amino levels remain elevated during and after your workout. And just like Whey Protein, Greek Yogurt is also packed with protein with 18 g in a ? cup serving. Lauren has over 15 years of experience as a trainer, consultant to the supplement industry and nutrition expert. When these glycogen levels dip, a signal is sent to the brain to start breaking down muscle protein to convert amino acids into glucose for the brain.
Baked beans, which contain gas-inducing natural sugars called oligosaccharides, are best avoided altogether. The food needs to be broken down first and to get the nutrients on their way into the blood stream. Depending on individual metabolism rates, it could take up to 24 hours to fully digest a meal.
You can try just having the banana with some mixed nuts and water or something like having whole wheat toast with sliced banana and cinnamon.
It’s also rich in electrolytes such as potassium and sodium, which the body loses through sweating. It’s been suggested that nutrient timing is less of a concern, and that it’s more important to keep your muscles sustained with glycogen while retaining muscle amino levels to keep the body in a state of muscle building to help avoid muscle catabolism or breakdown altogether.
When muscle glycogen is retained, the muscles have more energy to power through longer workouts without falling short. One study showed the consumption of 20 g of whey protein before exercise elevated muscular uptake of aminos by nearly 4.5 times over of pre-exercise resting levels during exercise, and didn’t return to baseline levels until three hours post-workout! If you’re looking for an alternative to your pre-workout or left it at home, consider trying a cup of coffee instead. She is also the TV show host of "Body Fuel," a former competitive athlete and regular contributor to various fitness publications.
Protein doesn’t break down fast enough to become fuel for a workout, so use the carbs from fruit to break down quickly, and then the protein is used later to prevent muscle damage.
The first thing to remember is that you should try to eat at least 30 minutes beforehand (regardless of the activity) and 30 minutes after. That means eating frequently throughout the day – every two to three hours – to help sustain and maintain your hard earned muscle! You can also mix yogurt into a protein smoothie for added protein and a creamy texture, or add your favorite fruit for the perfect pre-workout snack.
Coffee delivers as much caffeine as most pre-workouts, providing between 100 to 200 mg per serving depending on the brand and strength of the brew.
During this time of day, you won't have to worry about fructose being converted into fat, so eat up.
Here are five foods that will help make sure you’ve got enough energy in the tank to make it through the toughest of training sessions.
Bananas are also high in potassium, which is something the body tends to deplete through sweat and muscle metabolism during a workout. The fructose will be put to good use for restocking the liver glycogen levels and switching off the signal to burn muscle protein.
Potassium helps maintain muscle and nerve function, so getting in a banana pre-workout will help maintain energy levels but also help improve muscle function.
Oatmeal can be eaten plain, added to a protein smoothie, or served up with your favorite fruit. When amino levels dip, this causes the muscle to shift from maintaining a positive state of muscle anabolism (building) to muscle catabolism (breakdown).
Add a banana to a protein smoothie, or chop it up into some non-fat Greek yogurt or a bowl of oats. It can also be added to pretty much any recipe from protein pancakes, to tuna cakes to meatloaf!



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