Fueling The Body- Regardless Of Whenever you Exercise

 

Fueling Your Workout Properly

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You can even make it ahead of time so that it’s ready to go when you are dashing out the door after your workout. Post workout fuel should include a ratio of 1-carbohydrate to 2-proteins for maximum absorption and recovery for hard-working muscles. For those of us who like to work out, the motivation of gyms, running buddies, and races is sorely missed. Here are the ways you can still fuel up your fitness routine during COVID-19, no matter where or how you work out.

As always, please follow your area’s health and safety guidelines. Dress Up. Food as Fuel Before, During and After Workouts Your body is your vehicle, so you have to keep your engine running when you work out. That means fueling up your body by eating the right foods and drinking the right fluids, in the right amounts at the right times. The only way to grow muscles is to put them to work, and eat enough calories to build mass.

Most people can get enough protein from food alone and do not need a supplement. Carbohydrates are the major fuel for muscles and an athlete’s diet should consist of mostly carbohydrate. No matter if you’re killing it in the gym or doing moderate exercises at home, you need high-quality carbs (whole-grains, fruits and veggies), lean protein (poultry, low-fat milk and beans) and good fats (nuts, olive oil and avocado). Sticking to this eating pattern will ensure you begin your workout with the right fuel in your.

If your stomach is extremely sensitive and you get queazy when working out, you should have a smaller, lighter meal. 1 scoop of protein with a banana would be a great example. This smaller meal will still provide your body with the nutrients it needs, while leaving you not feeling sick during your workout.

“If you’ve been working out for longer than an hour, particularly when it’s hot and you’re sweating a lot, you want to get some kind of sports drink, something with electrolytes in it. The more you sweat, the more you need those electrolytes – sodium and potassium,” says Caldwell. (More of a juice lover?Whether you’re sleeping or running an all-out sprint, your body constantly fuels itself with a combination of carbohydrates, fat and a small amount of protein.

A car requires gasoline to run, and you have a choice of gasoline grades to use depending on the performance you want out of your car. Likewise, your body requires fuel for energy, and just as there are different grades of gasoline, there are different types of foods to fuel your body. Or, if you prefer to work out your whole body, establish a workout routine where you work your entire body one day and then take the next day to do light cardio, stretching, or complete rest.

List of related literature:

They create an immediate oxygen deficit in the cells and begin to cause you to train your metabolism to burn glycogen and/or blood sugar; thus, the fat continues to be stored.

“Awaken The Giant Within” by Tony Robbins
from Awaken The Giant Within
by Tony Robbins
Simon & Schuster UK, 2012

After a hard, interval-based workout, your oxygen consumption (and thus the total amount of calories you burn after the workout) remains elevated as physiological and metabolic factors in your cells are restored to their pre-exercise levels.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Thus, more blood is pumped during exercise, ensuring that an adequate supply of oxygen and metabolic substrates reaches the exercising muscles and that the waste products of muscle metabolism are cleared away.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

The goal of this kind of workout is to create a massive metabolic disturbance to cause what’s known as excess postexercise oxygen consumption, or EPOC, which reflects an elevated metabolic rate that lasts for up to 48 hours after completing your workout.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
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When you use up all of your stored glucose (which doesn’t take long because sugars “burn” quickly in aerobic conditions), your body starts breaking down glycogen, which is stored primarily in the liver and muscle.

“Biology Essentials For Dummies” by Rene Fester Kratz, Donna Rae Siegfried
from Biology Essentials For Dummies
by Rene Fester Kratz, Donna Rae Siegfried
Wiley, 2011

If you’ve ever reached a point during long-term exercise where you begin to smell ammonia in your sweat or urine, then you’ve actually pushed yourself to a point where you’re breaking down protein and using it as a fuel source.

“Feed Zone Portables: A Cookbook of On-the-Go Food for Athletes” by Biju K. Thomas, Allen Lim, PhD, Taylor Phinney, Tim Johnson
from Feed Zone Portables: A Cookbook of On-the-Go Food for Athletes
by Biju K. Thomas, Allen Lim, PhD, et. al.
VeloPress, 2013

After that, if your body can’t supply enough oxygen to your muscles, the muscles break down glycogen without oxygen, or anaerobically.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Exercise also promotes an “afterburn” effect, boosting metabolic rate for up to 48 hours after a workout.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis) and explains how your body can continue to burn calories for a period of time after you’ve finished your workout.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

During exercise, a vast amount of metabolic activity occurs within the muscle fibres; with the correct rebalancing of oxygenation within the muscle cells, metabolic wastes will be removed effectively (see Chapter 2).

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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19 comments

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  • Nutrition and Training, it is semantic, there is a reason why you want to exchange the phrasing to create a better meaning.
    Training & Nutrition does change it to having a plan, good idea.

    I talked to people about my Life-style diet. And Exercising with the purpose of being fit, able to move large furniture without feeling awful the following day.

  • the whole training/exercising is wrong. exercise is physical activity purely for the sake of your own health. training is physical activity with the intention to use it in a competition, mostly athletics. athletes train. if you arent an athlete and are just doing it to better your health its exercise. so “exercise” is actually correct.

  • Thanks for sharing your story. I just started up my own Charcot Marie Tooth disease channel. I also have a support website/blog and Facebook support page and group since 2013. I love supporting other CMT patients. Only those of us living with CMT understand each other and what we cope with. I subscribed to your channel, please subscribe to mine. My CMT website is HippiesLife.com

  • I find it cool, that you tell people how to train but I think you’re wrong about not being/looking healthy if you diet yourself down. I have done that for a lot of years and I have eaten 2 Times a big amount of vegetables but never really lot over the whole day. When I was 15 I looked like 11 or 12 and I may have been skinny but I was very healthy and happy etc.

  • Dear sir please help me.. i’m too skiny and weight is 45Kg as 25year old men.. Please need your plan and exercise as beginners please??

  • I friggin’ love you, man! You’ve been a name at my house since my son started working your program a few years back, then got me to work your women’s program, and now my husband is a Jeff Cavaliere devotee! Every morning at 4.30 he’s down in the basement working out. We’re both just shy of 50. Hubby loves your rants about food. I just love looking at you, he he. JK, but not really. I love the fact that you are a physical therapist, so you really know your anatomy (and nutrition as well).

  • You gotta enjoy what you eat instead of being boring and miserable by eating bland foods. For my first meal I like to have oatmeal whole milk a scoop of whey protein ground cinnamon and a banana turn a miserable diet meal in to a healthy meal you enjoy nice and sweet because I used to love cinnamon grayams I just want the feeling like I’m eating cinnamon grayams

  • I just found out a friend was diagnosed with this and wanted to learn more so I could try and understand. This was the first Video I came across, thank you for putting this out there.

  • Honestly, I don’t like to call or word anything such a so called “diet”. For me, personally, I just call it “eating healthy”. I don’t eat fast foods or processed shit or sugary cakes or refined carbs or pizza.

    I eat things that is good for me and gonna help me stay in shape by putting on muscle. I eat chicken breast, brown rice, black beans, lot of fruits and vegetables, oatmeal, tuna, etc. Just good things that are healthy and help you stay in shape.

    I think people make things too complicated when it comes to eating right. But when you first start working out, you’re not gonna be dieting or anything like that. Everyone eats like shit when they first start working out, including myself.

    You make a lot of mistakes in the beginning. I did a lot of that too but you just gotta keep learning and learning. Find what exercise routine works best for you and find a healthy eating plan that you like and enjoy that you can stick with. Everything takes a lot of self discipline and motivation.

  • I really needed to hear this from someone who knows what they are talking about. I set a Goal to lose weight in 1 month, 2 weeks in on my diet. I’m losing the motivation, like you said. I lose weight, but I don’t look good with my shirt off. I really wanna get more fit, like I used to be. But idk, My ( Diet ) is really restricting.

  • Dave, keep doing what you do..great work and really like the way you stick to your views without bad mouthing those who disagree with you.

  • Fat Person:Diet is best thing
    Me:I have abs but I dont follow diet
    Fat person:I dont but why am I fat?
    Me: Because you cant freaking stop eating every meal you encounter.

  • Is there a good web site that can tell me what food to eat
    I don’t know what you get from any kinds of food I don’t know
    What the fuck to eat most the time I here some one tell me o yes just eat chicken an rice
    Than that tell me o no your eating the wrong kind of chicken an no white rice wtf I’m confused on this

  • Like i totally agree
    If someone asks u, how do I stay healthy?
    You can’t just say diet and exercise because diet is an unpredictable word it’s not specific enough. A diet can be bad and that person might think of having a bad diet. It just means eat and intake. But nutrition is the protein that we need to take in. And exercise is also not specific of how we need to live our lives. Some exercise can be bad for you.

  • My feet are arched not that high but it’s not normal. I’m using these braces for it and they said it can work it I jusy use them regularly. The doctor said I might have CMT. but I have to go to another doctor to confirm it. Hopefully it’s not that, but if I do I have you!

  • Fuck of u r all steroid i have noticed 1 thing in steroid person he became knowledgeable after taking steroids he things he know it all but the truth is it is drugs that speak through him

  • Im so excited that u guys read all my questions this time, I thought u were ignoring me on purpose, cuz I’ve been posting each time lol I just posted 3 at once this time around as to get noticed whatever u pick would’ve been great, but all 3 questions, maaan I’m really grateful big 10x to Sid and Dave:3

  • I know the video is 2 years old. But keto is the only way i stick to my diet fully. Why? Because its too restrictive. No 1 piece of chocolate, no one beer. I can only eat keto and that helps me extremely, because I dont have an excuse to eat a pizza. Unless with the cauliflower crust.