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Tag Archive | "diet"

Your Post Workout Meal – What To Eat After Exercise.

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Everyone is different when it comes to workouts and eating. Some are absolutely famished after they finish a good workout, and others aren’t hungry at all. So, what should you be eating after your workouts? First, it’s very important that you get enough fluid in you as soon as your workout is over. After sweating through your workout you need to replenish your body fluids. If you want to get technical to be sure you’re replacing the right amount of fluid, you can weigh yourself before and after your workout. With that information you want to be sure to drink the amount of ounces in water that you lost during your workout. Most moderate exercisers lose about 1 qt (4 cups) of water per hour. So, if you’re the average exerciser, you’d be smart to drink somewhere around 16-20 oz of water post-workout. If you are engaging in an extremely intense exercise, causing you to lose more than 3-4 cups of fluid, you might want to consider replenishing your fluids with a sports drink that has electrolytes in it.
Your post workout meal should be eaten within two hours of finishing your workout. Your meal should be about half of the calories that you burned during your workout. So, if you burned 800 calories, a 400 calorie meal would be ideal. You want 60 percent of your calories from your post workout meal to come from carbohydrates. Your glycogen stores have been depleted from your workout, and need to be replaced. Many individuals are under the impression that straight protein is the all you should eat after your workout, but your body needs more carbs than protein at this point. The moderate exerciser should consume around 30-40 grams of carbs. The intense exerciser should consume around 40-50 grams of carbs. While it may not be the primary concern, good quality protein is still necessary. Your post workout meal should be comprised of about 25 percent protein. For most people this means about 10-20 grams of protein. Fat doesn’t play a big role in muscle recovery, and shouldn’t be the focus of your post workout meal.
At any given point int he day, your body is constantly working to return to homeostasis. It wants to recover your muscles and their fuel supply back to their normal state, so eating within two hours will help your body to do so. If your appetite doesn’t allow you to eat a meal right after you exercise, try to nibble on a small snack of mainly carbohydrates and protein. Remember you’re trying to help your muscles repair themselves, so you are primed and ready for your next workout. Smoothies, shakes, and protein bars are great ways to replenish your energy stores, and are easy to eat. 1 percent chocolate milk is a great recovery drink, due to the fact that it’s makeup has the perfect amount of carbohydrate, protein, and fat percentages.
Eating post-workout meals doesn’t mean you should eat more in general. Be aware of your total caloric intake. You don’t want to work hard at your workouts to lose belly fat, and then turn around and undo all of that caloric burn by eating a ton. Plan for these post workout meals, and that way you will be more likely to stay within your caloric ranges.

Post workout meal ideas: Toast and peanut butter, an apple and some almonds, veggie stir fry with some lean meat, whole wheat pita with hummus,  cereal and milk, cottage cheese with fruit, yogurt and fruit, an egg white omelet with veggies and a piece of toast, a turkey sandwich on whole wheat bread,  vegetable soup with a slice of whole wheat bread, wheat crackers and a low fat cheese, an apple and peanut butter, a wheat tortilla with turkey slices and veggies, a fruit protein smoothie, brown rice and some chicken,  oatmeal with nut butter, etc.

Continue reading for more workout information, weight loss guides, and tips to lose belly fat.

Ideas Coming From The Gurus And Trainers On Losing Weight

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These days, it is easy to become heavy. Considering the development of fast food franchises with completely new fastfood joints almost everywhere you glance, donuts along with cookies lining the front display units of grocery stores and lacking health club and fitness centres, it is quite evident why lots of people are overweight. You also have to think there are definitely more people than ever doing work online. If we continue to eat food that were designed for hard toiling farm hands and stay in front of the pc all day, we do not burn sufficient calories and the result is that we gain pounds.

Anyone can learn to get ripped in 90 days, by using quick and easy techniques. Start by emptying the particular cupboards that store food in your home. You may well be amazed once you actually start looking into the foods you’re eating, concerning which might be healthful and how much worthless junk that you are having routinely. Many of us are generally in such a hurry they glaze over the front side packaging of the foodstuff and don’t even think to read the actual label regarding ingredients. Organizations may report the ‘benefits’ of the product on the face of the product packing nevertheless closer examination of the ingredients list on the rear of the product might report a completely differing story. Anyone ought to steer clear of boxed, frozen along with refined foodstuff because these usually are all highly processed foods or foods crammed with additives as well as salt. Fresh fruit is exactly as its name indicates – fresh. It is the perfect food to consume.

After you’ve emptied your food drawers of their junk food, it is time to fill the cabinets again. Make meals around fruits, veggies, dried beans together with nuts. These food types are typically natural and also fresh so they supply the whole body with many of the important substances, which includes minerals and vitamins. It is important to have enough water each day and go to a health club frequently. It’s possible to train at a community gym or just in your house provided you can afford purchasing all the machines. Motivate yourself and although you will possibly not desire to go do exercises every single day, should you decide to have a recognizable difference in only 90 days, you have to drive yourself.

You may get sculpted in 90 days provided that you develop the enthusiasm and stay with it. It’s really easy to get away from a diet plan and cheat and for that reason hard to stay with it and stay the path. Eventually you will spot the changes in the way you look, you’ll notice it is easier to self motivate. You can see just how wonderful you appear and so it tends to make you wish to stay eating healthy and working out. These nutrition tips for weight loss bought to you by Justin Case.

The South Beach Diet

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The South Beach Diet is a diet plan designed by cardiologist Arthur Agatston and dietician Marie Almon.  The original purpose of the diet was to prevent heart disease in Dr. Agatston’s own patients in the early 2000s. Word of the diet spread and quickly gained popularity as a means to lose weight fast.

The South Beach Diet is relatively simple in principle. It replaces “bad carbs” and “bad fats” with “good carbs” and “good fats.”  According to Agatston, hunger cycles are triggered not by carbohydrates in general but by carbohydrate-rich foods that the body digests quickly creating a spike in blood sugar.  The South Beach Diet eliminates these carbohydrate sources in favor of relatively unprocessed foods such as vegetables, beans, and whole grains.

There are basically three phases in South Beach Diet. In Phase 1 you eat normal portion sizes but all carbohydrate is restricted. This is the strictest phase in the diet and will last for two weeks. It emphasizes lean meats, such as chicken, turkey, fish, and shellfish. Low-Glycemic-index vegetables are allowed as well as low-fat cheese, nuts and eggs. Dieters should expect to lose somewhere between 8 to 12 pounds.

In Phase 2, some of the banned foods are slowly introduced while weight loss continues to around 1-2 pounds per week. You should remain on it until you lost your desired amount of weight. Phase 3 is for maintenance and should be followed for life. It’s all about maintaining your desired weight with a healthy balanced diet. There is no specific list of permitted and prohibited foods. Instead, the dieter is expected to understand the basic principles of the diet and live by the principles. Should your weight begins to climb, simply return to Phase 1.

This diet claims to provide people with a long-term weight control solution through a lifestyle change, rather than a series of short-term diets

All About Protein Supplements

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If you are trying to build lean muscle mass and you are struggling, or maybe you just need a way to repair your muscles quick after a workout, then protein supplements can definitely help you.

There are three different macro-nutrients, and protein is one of them.  The two others are carbs and fats, and your body will use all three to get energy.  Protein is important for muscle repair, as well as building up your muscles which is why additional protein through protein supplements is quite popular.

Your everyday food may definitely have protein in it, but if you need additional protein then supplements are a great way to get that added protein.  It is also easy to bring with you to the gym so that once your workout has finished, you can take your protein drink immediately to begin the muscle repair process.

The Kinds of Protein Supplements:

  • Power Protein – These are considered the best type of supplements for protein.  There are diofferent kinds, with whey being the most popular, but you can also get egg, soy, and casein proteins.    Whey protein has a large amount of amino acids, and it also promotes more muscle growth than other kinds.
  • You can also get a meal replacement protein which can be mixed into a liquid beverage to take to get a large concentration of protein for a meal.    These also contain a higher concentration of vitamins and minerals that your body needs, as well as some fats and carbs that are healthy.
  • You can also buy protein bars, which can give you a little bit of protein boost to give you some energy.  But, check the labels to be sure that you’re getting the right type of protein you need, as well as not additional sugars and fats that you don’t need.  You can also eat some protein-filled cereals or even some chips and pretzels (and other natural fat burning foods) if you need a small little boost.