My City March 2023

creatine, caffeine, BCAAs (branched-chain amino acids) and beta-alanine (non-essential amino acid) before exercise, both playing a role in muscle performance and endurance. Many pre-workout supplements combine multiple different ingredi ents to provide optimal benefits. During a Workout Appropriate nutrition during your workout primarily depends on how long it has been since your last meal and the length/type of exercise you’re planning to do. In any event, your main focus must be hydration. Sports drinks are a modern day solution as they contain electrolytes that help speed hydra tion and recovery and these effects also last for two hours. Moreover, for muscle-gaining exercise, a protein and carbohy drate-rich drink or some EAAs (essential amino acids) during training could also prove beneficial. Post-Workout When it comes to re-fueling your body, the sooner the better – during exercise is best. First and foremost, consume water and electrolytes post-workout to replace what was lost through sweating during exercise. For most people who exercise regu larly, ingesting at least 50 grams of carbohydrate (200 calories) within the first 30 minutes after exercise and again every hour for the next three hours up to caloric deficit is suitable. Post-exercise mood may be better with whole food or mixed source caloric drinks (carbohydrate, protein and fat) than with carbohydrate-only fluids. During prolonged exercise, minerals are lost in sweat cre ating the potential for deficiencies. Your muscles use up their glycogen – a stored form of sugar and the body’s preferred fuel source – especially during high-intensity workouts. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged. In order to overcome lack of power inside you, it is important to: ▸ decrease muscle protein breakdown ▸ increase muscle protein synthesis (growth) ▸ restore glycogen stores ▸ enhance recovery Each macronutrient – protein, carbs and fat – is involved in your body’s post-workout recovery process. That’s why the right combination of nutrients is important. Consuming an adequate

amount of protein post-workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue. Moreover, if you are engaged in high-endurance sports like cycling or swimming, you might need to consume more carbs than someone engaging in weightlifting. Therefore, a beneficial combination of carbs, proteins and fat to consume post-workout includes grilled chicken with roasted vegetables and rice, an egg omelet with avocado spread on whole-grain toast, or a protein shake and a banana, etc. The timing of your post-workout meal matters a lot. In this context, experts recommend eating your post-workout meal within 45 minutes, as a delay of carb consumption by as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis. Peak fitness may be achieved through a combination of exercise and a diet plan consisting of nutritional elements that are optimal for consumption before, during and after breaking a sweat. In order to achieve new heights in your exercise routine, it is recommended that you consume a balanced diet under the instruction and guidance of your fitness coach.

Based in Flint, MI “Your Favorite Health Coach” Shane Jackson is a professional nutrition spe cialist with a vast scope of experience. She is a multi-skilled and diversely talented professional with a strong inclination toward self-improve ment, human psychology and overall personal

health. She has an extensive nursing background as well as a Mas ter’s Degree in Social Sciences and Criminal Justice from Michigan State University. Currently, Jackson is a Community Nutrition Instruc tor at Michigan State University and has authored her first children's book, Rainbow Power , scheduled for release in January 2023.

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