Cardio Basics
Cardio exercise like walking, running and biking require energy from both carbohydrates and fat. Carbohydrates are the body’s #1 go-to source, but healthy sources of fat also give ample doses of energy.
As exercise intensity changes (like due to an increase in speed or running uphill, for example), the body switches back and forth between carbs and fat to provide energy. Since you can’t completely control how and when the body needs what nutrient, it’s best to have adequate amounts of both as a regular part of the diet. Best choices for carbs are whole grains, fruits, vegetables, legumes and dairy. The healthiest types of fats come from foods like olive oil, avocado, nuts, peanut butter, eggs and salmon.
All foods are digested and metabolized differently, so you need to think about the best times to eat foods that will support your exercise schedule.
Before A Workout
Pre-workout meals should focus mostly on healthy carbs, but since carbs with high amounts of fiber take longer to digest, you want to be careful not to take in too much directly before exercise. Protein and fat also take longer to digest, so those should also be spaced further away from exercise.
If you have 3 to 4 hours before exercise…… Have a regular meal.
• A salad with grilled chicken, vinaigrette dressing and whole wheat roll
• Turkey & cheese or PB&J on whole-grain bread
• Grilled salmon with brown rice and broccoli
• Whole grain pasta with feta cheese and grilled veggies
If you have 60 minutes or less before exercise….. Have a low-fat (and relatively low-protein) snack.
• Nonfat yogurt
• A low-fat granola bar
• A piece of fruit
• A handful of pretzels
Note: always consider your personal tolerance – choose foods you digest comfortably.
After A Workout
The post-workout window is time for refueling energy stores and helping tired and worn out muscles recover. That means more healthy carbs plus a boost of protein. If it’s been more than 4 hours since your last meal, it’s time for another one. If not, try one of these snack options:
• A glass of chocolate milk
• Hummus with pita chips
• (In a time crunch) A protein bar
• Half of a turkey sandwich on whole grain bread
Related Links:
Make every step toward health count with a Fitbit tracker.
Don't live in gym, just look like you do!
Transform your body in just 90 days with P90X!
INSANITY - Get a Year's Worth of Results In Just 60 Days!
Body Beast - Go from Regular Joe to JACKED...Ho-Hum to HOTTIE in 90 Days flat!
Beauty Sleep by BikiniBOD™ is a delicious, innovative tea supplement that takes the typical weight loss and detox elixirs found on the market today to a whole new level. Beauty Sleep Tea combines the very best of the leading detoxifying, appetite suppression and beauty ingredients into one mix.
Air Purifiers for Asthma.
Read more at: http://blog.foodnetwork.com/healthyeats/2011/04/13/foods-for-workouts-cardio/?oc=linkback
