Posts made by coolcoolone

Eat a healthy breakfast
If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. … Studies suggest eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer duration or higher intensity.

Breakfast: Scrambled eggs with mushrooms and oatmeal.
    Snack: Low-fat cottage cheese with blueberries.
    Lunch: Venison burger, white rice and broccoli.
    Snack: Protein shake and a banana.
    Dinner: Salmon, quinoa and asparagus

Post-workout meals play as important a role as what you eat beforehand. "The more immediately after working out you eat, the better,"Arent said.

Getting food into the body helps it recover from exertion. After strenuous exercise, the carbohydrates stored in the muscles and liver may be used up, and the protein making up the muscles is partially broken down.Those nutrients need to be replaced.

The total amount of food someone should eat can vary widely based on their size, goals and exercise routine. The key is to find a balance so that you take in enough nutrients to replace energy and build muscle, but no tso much that your body converts the extra to unwanted fat, Arent said.

But this simple advice can be more difficult than it sounds. "People may not want to eat immediately because they are tired," Zhou said.

Further, it's the nutritional content, not the form of the food that matters, Arent and Zhou both said. Food in liquid form, such as a smoothie or fruit juice, is often easier to take in for people tired from exercise.

Unfortunately, these options rarely have any natural protein, which plays a vital part in increasing muscle mass. One option for getting more protein is to use protein powder supplements. While they work fine in delivering protein to the body,they shouldn't be treated as a replacement for proper meals, Arent said.

It doesn't take a lot of concentrated protein to get the benefits, and overdoing it carries the same penalties as overeating anything else, Arent said. "Too much, and you will increase weight," Zhou said, adding that the powder can also spoil the taste of the beverage.

Going into a workout, you want to be sure that your energy levels are high. After all, you're going to push your body hard! If you want to avoid that wall that makes you feel as though you're not going to be able to accomplish your goals, make sure you're providing your body with complex carbohydrates that will help fuel your workout.

These great ideas of the best pre-workout foods will give you plenty of energy for your training session:

Fruit smoothies
    Yogurt parfaits with granola and fruit
    Bananas
    Oats
    Whole grain bread with a couple of slices of lean meat
    Chicken with rice and vegetables
    Apples with peanut butter and raisins
    Greek yogurt

1. For Bodybuilding

As a bodybuilder, you're trying to stay lean and build plenty of muscle. Consuming a small meal about an hour before your workout–not a heavy one that will sit lean in your stomach--will help you see the muscle growth you're looking for. Your small meal should be made up of equal parts lean protein and carbs. Some great ideas include:

Egg whites
    Whey protein isolate
    Fruit, including oranges, strawberries, or apples
    Brown rice or long-grain white rice
    Oatmeal
    Wheat pasta
    Chicken or turkey

Note that timing and portion control are critical in this pre-workout meal. You want to eat enough to give you energy and fuel your muscles throughout your workout, but you also want to be sure that you're eating early enough and light enough that your food won't sit heavy in your stomach, slowing you down throughout your workout. Combining some of the sources of lean protein mentioned above with the quicker-digesting carbohydrates about an hour before your workout will ensure that you get the nutrition punch you need to keep building muscle.

Exercising for weight loss means maintaining a tricky balance. You want to eat enough to keep fueling your body and give you plenty of energy to complete those demanding workouts, but you don't want to pack on calories that could prevent you from losing the weight you want to lose. Eating lightly around half an hour before your workout will allow you to head in with maximum energy–and combining a complex carbohydrate with a lean protein is the best way to fuel your body.

Some ideas:

A banana with nut butter, especially almond butter
    Multigrain crackers with hummus
    An apple with peanut butter or a small handful of nuts
    1/2 cup pasta or rice, preferably whole grain
    Any whole piece of fruit
    1/2 cup oatmeal with raisins or berries

Keep in mind that your goal is to fuel your body through your workout. Fasting cardio won't have nearly the same results as a properly fueled workout that will drive your success up.

1. Bananas

Known as nature’s power bar, bananas are packed with carbohydrates and potassium, which supports nerve and muscle function.

2. Oats

Because they are full of fiber, oats release carbohydrates gradually. Due to this slow release, energy levels are kept consistent throughout your workout, meaning you can train harder for longer. They also contain Vitamin B, which helps convert carbohydrates into energy. Irish oats are often considered the best, as they are the least processed type and boast a lower glycemic load than quick-cooking and instant oats. So, keep a look out the next time you go shopping.

3. Grilled Chicken, Broccoli, And Sweet Potato

If you are working on building muscle mass or plan to hit circuit training hard, then this combo is a must-try. Although it is more of a meal than a snack, there’s a reason pro-athletes chow down on this regularly – and we think it’s time you gave it a go.

4. Dried Fruit

For a quick, easy and good pre-workout food, fix yourself some dried berries, apricots, figs, and pineapple. Dried fruits are a good source of simple carbohydrates that are easily digestible – so grab a handful.

5. Whole Grain Bread

One slice of whole grain bread is an excellent source of carbs. Add some hard-boiled eggs for a protein-packed snack, or some low-fat turkey.

5. Fruit And Greek Yogurt

This is a killer combo. The fruit is full of carbohydrates while Greek yogurt packs a protein-filled punch. Compared to regular yogurt, Greek yogurt has almost double the protein, fewer carbs, and half the sodium. Why do they go together? The carbs in the fruit break down quickly and are used as fuel during your workout, while the protein is stored a little longer and is used to prevent muscle damage, so it really is a perfect pairing.

6. Trail Mix

Nuts do have a high-fat content, but they provide the protein and calories required if you are trying to gain muscle mass. For those whose goal is weight loss, steer clear. If you want to buy pre-prepared trail mix from supermarkets, skip the ones containing chocolate or yogurt -coated nuts.

gives u the carbs u need to burn during  workout

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