M FREAKY
Super Moderator
Carbohydrates and Protein Before, and After Workout!!!
Bodybuilders are power athletes. Their primary energy sources are the immediate energy systems. The based rules of nutrition and supplements will never change, just the names, and the way they are apply. Below are the based guidelines for caloric intake to match the energy demands of bodybuilding.
Carbohydrates 55%
Protein 30%
Fats 15%
Carbohydrates are the major source of energy for short-term activities. Complex carbohydrates are the best source because they most effectively refill the glycogen stores in the muscles and liver. In addition, they elevate the blood sugar to a level sufficient for long sessions of intensive training.
As a power athlete, you must make sure that you consume adequate amounts of both carbohydrates and protein. If your energy stores become drastically depleted or you experience lactic-acid buildup, you may suffer temporary muscle fatigue. If you do not refill your glycogen stores before your next workout or contest, your body may begin breaking down muscle tissue for the protein it needs for energy.
Directly before workouts and/or an contests, consume carbohydrate drinks with high glycemic indexes to keep your blood sugar sustained at an appropriate level. This will allow you to train or compete intensively without having your explosiveness hindered by fatigue.
As a power athlete, you need to stimulate the storage of glycogen in your muscle while promoting repair and growth of your muscles tissue and inhibiting buildup of body fat. To do this:
1- Consume five to six meals a day. Eating several smaller meals of your protein and carbohydrates ratio as given above rather than three larger ones will keep your blood-sugar level stable throughout the day and will ensure that a supply of protein is always available for you muscles.
2- Drink plenty of water. Not only will this practice reduce your chances of becoming dehydrated, but also every ounce of glycogen that is stored within the muscles needs 3 ounces of water stored along with it. Therefore, remaining properly hydrated will also help prevent weakened muscle contractions.
3- Keep your fat intake to a minimum. Large amounts of fat in your diet will add to your body fat and will cause you to lose minerals through frequent urination.
4- Consume low-glycemic-index foods about two to three hours before workouts and/or contest. These foods help sustain the blood-sugar level.
When consuming carbohydrates before, during or after exercise, you also need to take in fluids and the electrolytes such as potassium and magnesium. Before exercise, your meal should be high in carbohydrates, moderate in protein, and low in fat. You should eat this meal about three hours before beginning the exercise. A protein drink (17-22 gms) mixed with juice can be use as a replacement meal about two to one and half-hours before exercise. This meal and timing is important because it will take this long for your stomach to empty and for the glucose to enter your bloodstream. If you eat too much protein or fat before exercising, you will lengthen the time it will take for your stomach to empty. Protein drinks do not take as long to digest. You should also drink several glasses of water after finishing your pre-exercise meal and again thirty minutes before beginning the exercise session. During exercise, you should drink water or a sports beverage containing water plus 70 to 100 calories of carbohydrates per serving and electrolytes. Most sports beverage contains electrolytes, but some also contain to such sodium. Read the back of the label and make such the potassium are of higher mg. then sodium. For those who drink water, take a multi-mineral before exercise. Electrolytes are lost during exercise with perspiration. This can result in electrolyte deficiencies in the blood, which on occasion can have serious consequences. Cardiac arrest, muscles cramping, headaches, fatigue, and decreased recovery time.
After exercise, - any exercise - you must replenish your body with water, carbohydrates, multi-vitamins and minerals, and protein. Catabolism (breakdown) of protein occurs during exercise - especially during intensive workout, in particular power exercises and prolonged endurance activities-or when the body runs out of carbohydrates from the diet or glycogen from its muscle and liver stores. Even thought the body can depend on the fat that it has stored, it still uses muscle protein, unless it is fed protein as food. When dietary circumstances cause the body to use amino acids (protein) as a source of energy, it cannot also use these amino acids for building muscle tissue or for performing their other metabolic functions. This is why a proper protein intake is essential within an hour after exercise and throughout the day.
Bodybuilders are power athletes. Their primary energy sources are the immediate energy systems. The based rules of nutrition and supplements will never change, just the names, and the way they are apply. Below are the based guidelines for caloric intake to match the energy demands of bodybuilding.
Carbohydrates 55%
Protein 30%
Fats 15%
Carbohydrates are the major source of energy for short-term activities. Complex carbohydrates are the best source because they most effectively refill the glycogen stores in the muscles and liver. In addition, they elevate the blood sugar to a level sufficient for long sessions of intensive training.
As a power athlete, you must make sure that you consume adequate amounts of both carbohydrates and protein. If your energy stores become drastically depleted or you experience lactic-acid buildup, you may suffer temporary muscle fatigue. If you do not refill your glycogen stores before your next workout or contest, your body may begin breaking down muscle tissue for the protein it needs for energy.
Directly before workouts and/or an contests, consume carbohydrate drinks with high glycemic indexes to keep your blood sugar sustained at an appropriate level. This will allow you to train or compete intensively without having your explosiveness hindered by fatigue.
As a power athlete, you need to stimulate the storage of glycogen in your muscle while promoting repair and growth of your muscles tissue and inhibiting buildup of body fat. To do this:
1- Consume five to six meals a day. Eating several smaller meals of your protein and carbohydrates ratio as given above rather than three larger ones will keep your blood-sugar level stable throughout the day and will ensure that a supply of protein is always available for you muscles.
2- Drink plenty of water. Not only will this practice reduce your chances of becoming dehydrated, but also every ounce of glycogen that is stored within the muscles needs 3 ounces of water stored along with it. Therefore, remaining properly hydrated will also help prevent weakened muscle contractions.
3- Keep your fat intake to a minimum. Large amounts of fat in your diet will add to your body fat and will cause you to lose minerals through frequent urination.
4- Consume low-glycemic-index foods about two to three hours before workouts and/or contest. These foods help sustain the blood-sugar level.
When consuming carbohydrates before, during or after exercise, you also need to take in fluids and the electrolytes such as potassium and magnesium. Before exercise, your meal should be high in carbohydrates, moderate in protein, and low in fat. You should eat this meal about three hours before beginning the exercise. A protein drink (17-22 gms) mixed with juice can be use as a replacement meal about two to one and half-hours before exercise. This meal and timing is important because it will take this long for your stomach to empty and for the glucose to enter your bloodstream. If you eat too much protein or fat before exercising, you will lengthen the time it will take for your stomach to empty. Protein drinks do not take as long to digest. You should also drink several glasses of water after finishing your pre-exercise meal and again thirty minutes before beginning the exercise session. During exercise, you should drink water or a sports beverage containing water plus 70 to 100 calories of carbohydrates per serving and electrolytes. Most sports beverage contains electrolytes, but some also contain to such sodium. Read the back of the label and make such the potassium are of higher mg. then sodium. For those who drink water, take a multi-mineral before exercise. Electrolytes are lost during exercise with perspiration. This can result in electrolyte deficiencies in the blood, which on occasion can have serious consequences. Cardiac arrest, muscles cramping, headaches, fatigue, and decreased recovery time.
After exercise, - any exercise - you must replenish your body with water, carbohydrates, multi-vitamins and minerals, and protein. Catabolism (breakdown) of protein occurs during exercise - especially during intensive workout, in particular power exercises and prolonged endurance activities-or when the body runs out of carbohydrates from the diet or glycogen from its muscle and liver stores. Even thought the body can depend on the fat that it has stored, it still uses muscle protein, unless it is fed protein as food. When dietary circumstances cause the body to use amino acids (protein) as a source of energy, it cannot also use these amino acids for building muscle tissue or for performing their other metabolic functions. This is why a proper protein intake is essential within an hour after exercise and throughout the day.