Nutrition and Exercise
Additional nutritions are recommended for strenuous exercises to speed up recovery and build muscle mass and improve bone density, at the same time building stronger immune system for overall better health.
- Carbohydrates: The power food for working out. Eat 30-60 minutes before and after strenuous workout session 45 minutes or longer. Try to avoid refined carbohydrates and processed foods. Best to take a meal replacement drink or bar with at least 20-30 grams of carbs before-the-workout. You can also eat rice or pasta if you like food.
- Protein: The essential for muscle growth and maintenance. Get 20-35% of your daily calories from lean, high-quality protein source (See doctor for suggestion if you have kidney problems). Best quality proteins are complete protein, containing all essential amino acids, and incomplete proteins. High-quality protein powder is a good way to boost protein without adding the fat.
- Good fats (mono-unsaturated fats): help recovery. Omega-3s fatty acids help reduce inflammation and support heart, brain, and neurological functions. Omega-6s help with stimulating necessary inflammation responses and with blood clotting.
- B Vitamins and chromium: helps to optimize use of carbs, protein and fat.
- Antioxidants -Vitamins C and Vitamin E: help speed recovery from exercise and support immune system and promote muscle repair and growth.
- Calcium and magnesium: for bone stability, muscle function and neurological function.
Or you can take Multivitamin-Multiminerals in place of the the above, just adding the Omega’s to your diets or supplementation plan.
Top Ten Supplements For Workout
September 13 2008 01:43 pm | Nutrition
September 13th, 2008 at 3:24 pm
[...] the rest here: Nutrition and Exercise Categories : [...]
September 13th, 2008 at 3:47 pm
[...] original post here: Nutrition and Exercise Categories : [...]
September 28th, 2008 at 10:52 pm
[...] Nutrition is very important when you exercise: carbohydrates powers workouts, fats help recovery and protein builds muscle. You need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]
September 28th, 2008 at 11:12 pm
[...] Article by K Ngo Nutrition is very important when you exercise: carbohydrates powers workouts, fats help recovery and protein builds muscle. You need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]
September 28th, 2008 at 11:14 pm
[...] Regular exercise alone is not enough. Eating right and the proper supplementation are equally important for a healthy lifestyle. Eating the right foods at the right time can have positive effects on body composition and overall health, which means more muscle and less body fat,stronger immune system. Nutrition is very important when you exercise: carbohydrates powers workouts, fats help recovery and protein builds muscle. You need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]
September 28th, 2008 at 11:16 pm
[...] Article by K Ngo Nutrition is very important when you exercise: carbohydrates powers workouts, fats help recovery and protein builds muscle. You need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]
September 29th, 2008 at 5:31 am
[...] Regular exercise alone is not enough. Eating right and the proper supplementation are equally important for a healthy lifestyle. Eating the right foods at the right time can have positive effects on body composition and overall health, which means more muscle and less body fat,stronger immune system. Nutrition is very important when you exercise: carbohydrates powers workouts, fats help recovery and protein builds muscle. You need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]
November 3rd, 2008 at 12:57 am
[...] Regular exercise alone is not enough. Eating right and the proper supplementation are equally important for a healthy lifestyle. Eating the right foods at the right time can have positive effects on body composition and overall health, which means more muscle and less body fat,stronger immune system. Author: K Ngo About the Author:Nutrition is very important when you exercise: carbohydrates powers workouts, fats help recovery and protein builds muscle. You need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]
December 23rd, 2008 at 10:00 pm
[...] need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]