Hey Angels and Alphas,
For most people, strength training and cardio are both part of the workout routine. But what foods should you eat to fuel your body while you’re doing these two types of exercise? The answer isn’t always as simple as you might think! Here are some tips on how to incorporate the best foods into your eating habits to keep your body working at its best, whether you’re doing cardio or lifting weights at the gym.
What is macronutrient timing?
Macronutrient timing is the strategic placement of your carbohydrate, protein, and fat intake throughout the day to help you reach your fitness goals. For example, eating carbohydrates before a workout can help improve your performance while eating protein after a workout can help with muscle recovery. Here are some tips on how to time your macronutrients for optimal results.
Before we dive into the best foods for fuelling your body, let’s first define what macronutrients are. Macronutrients are nutrients that the body needs in large amounts to function properly. There are three macronutrients: carbohydrates, proteins, and fats. Each one of these three macronutrients has their own jobs when it comes to fuelling your body. Protein helps build muscle, carbs help fuel your workouts and fat helps keep you full.
Protein Before and After Exercise
No matter what your fitness goals are, protein is an important nutrient to help you reach them. Eating protein before and after exercise can help improve your performance and speed up recovery. Protein also helps muscles recover from a tough workout, so it’s important to keep in mind during rest days as well. If you’re not sure how much protein you need on a daily basis, it’s best to consult with a doctor or dietitian who can work with your specific needs.
Best Foods for Fueling Endurance Training
Carbs are your body’s main source of energy, so you’ll need to make sure you’re getting enough of them before a long endurance training session. Good carb-rich foods to eat before exercise include oatmeal, whole grain bread, quinoa, sweet potatoes, and fruits like bananas. As for cardio, you’ll want to eat foods that will give you a quick burst of energy without weighing you down. So go for simple carbs like fruit or a sports drink before your workout.
Best Foods for Fueling Strength Training
1. When it comes to strength training, you want to focus on foods that will give you sustained energy throughout your workout.
2. That means complex carbohydrates like whole grain bread, rice, and pasta are ideal.
3. You’ll also want to include some protein-rich foods like lean meats, fish, or tofu to help repair and build muscle.
4. And don’t forget about healthy fats! Avocados, nuts, and seeds are all great sources of energy for strength training.
Best Foods for Fueling High-intensity Training
1. Consume 30-60 grams of carbohydrate per hour during high-intensity training.
2. include a source of protein with your carbohydrates.
3. Consider adding fat to your meals and snacks leading up to high-intensity training sessions to help stabilize blood sugar levels.
4. Drink plenty of fluids throughout the day, especially in the hours leading up to your workout.
5. Eat a small meal or snack two to three hours before training.
6. Have a carbohydrate-rich snack or drink immediately after training.
7. Include protein in all meals and snacks throughout the day to help repair and rebuild muscle tissue