Af­ter work­outs, make sure to get the right nutrition

The Borneo Post - Nature and health - - Front Page -

IF YOU’VE been work­ing out like there’s no to­mor­row, but your mus­cles are not grow­ing much, ex­am­ine whether you are get­ting the right nutrition. Proper nutrition gives you the raw ma­te­ri­als for re­cu­per­a­tion, en­ergy and growth. De­pend­ing on your height, weight, me­tab­o­lism and other fac­tors, you should con­sume be­tween 1,600 and 2,400 calo­ries per day if you are an adult woman and 2,000 to 3,000 if you are a man.

What can you do to get the right nutrition?

- Eat smaller meals more fre­quently through­out the day in­stead of large, in­fre­quent ones. When you feed your body sev­eral times a day, your me­tab­o­lism in­creases and you burn more fat. - In­clude the right mix of macronu­tri­ents – car­bo­hy­drates, pro­tein and fat. It is rec­om­mended that you get 50 to 60 per cent of your to­tal daily calo­ries from car­bo­hy­drates, 12 to 20 per cent from pro­tein and 30 per cent from fat.

Car­bo­hy­drates

- Car­bo­hy­drates are your body’s main source of en­ergy. When you in­gest car­bo­hy­drates, your pan­creas re­leases a hor­mone called in­sulin. Con­sum­ing too much car­bo­hy­drates can cause a huge re­lease of in­sulin turn­ing your body into a fat-stor­ing ma­chine - which is bad for your health. - Com­plex car­bo­hy­drates give you sus­tained en­ergy while sim­ple car­bo­hy­drates give you an im­me­di­ate boost. Eat mainly com­plex car­bo­hy­drates through­out the day ex­cept af­ter a work­out when your body needs sim­ple car­bo­hy­drates to re­plen­ish its glyco­gen lev­els. - Com­plex car­bo­hy­drates in­clude starchy foods like oat­meal, sweet pota­toes, rice and peas, and fi­bre-rich foods like car­rots, cau­li­flower, green beans and spinach.

Pro­tein

With­out pro­tein, build­ing mus­cle and burn­ing fat ef­fi­ciently would be im­pos­si­ble. If you are lift­ing weights, con­sume 1.0 to 1.5 grams of pro­tein per pound of lean body mass per day. Good sources of pro­tein in­clude eggs, chicken breast, turkey, lean meats and fish. Fish is best.

Fat

All the cells in the body have some fat in them. Fats lu­bri­cate your joints. If you elim­i­nate fat from your diet, an ar­ray of im­por­tant chem­i­cal re­ac­tions will be in­ter­rupted. There are three types of fats: Sat­u­rated fats are as­so­ci­ated with heart dis­ease and high choles­terol lev­els. They are found in prod­ucts of an­i­mal ori­gin. Some vegetable fats are al­tered in a way that in­creases the amount of sat­u­rated fat in them through a chem­i­cal process known as hy­dro­gena­tion. Hy­dro­genated vegetable oils are of­ten found in pack­aged foods. Co­conut, palm and palm ker­nel oils and non-dairy cream­ers are of­ten loaded with hy­dro­genated oils.

• Polyun­sat­u­rated fats are of­ten found in vegetable oils, such as corn, cot­ton­seed, soy­bean and sun­flower oils.

• Mo­noun­sat­u­rated fats have a pos­i­tive ef­fect on your choles­terol lev­els. Th­ese fats are usu­ally high in es­sen­tial fatty acids and may have an­tiox­i­dant prop­er­ties. Good sources of th­ese fats are av­o­ca­dos, peanut but­ter, nuts and seeds, as well as canola, peanut, saf­flower and sesame oils.

Water

More than 65 per cent of your body is com­posed of water. With­out water, you would not sur­vive very long. Water cleanses your body of tox­ins.

• You need water for com­plex chem­i­cal re­ac­tions that your body per­forms each day, in­clud­ing en­ergy pro­duc­tion, mus­cle build­ing and fat burn­ing.

• Water helps con­trol your ap­petite. Some­times when you feel hun­gry af­ter a meal, it may in­di­cate a lack of water. Drink­ing water could stop your crav­ings.

• Cold water in­creases your me­tab­o­lism. Drink at least eight 8-ounce glasses of water a day, but if you’re work­ing out, you should drink much more.

Eat smaller meals more fre­quently through­out the day in­stead of large, in­fre­quent ones. When you feed your body sev­eral times a day, your me­tab­o­lism in­creases and you burn more fat.

*All ma­te­ri­als are only for your in­for­ma­tion, and should not be con­strued as med­i­cal ad­vice. Where nec­es­sary, ap­pro­pri­ate pro­fes­sion­als should be con­sulted

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