» posted on Monday, December 7th, 2009 at 4:06 pm by knk28
Nutrition and Exercise
Additional nutritions are recommended for strenuous exercises to speed up recovery and build muscle mass and improve bone density, at the same time building stronger immune system for overall better health.
- Carbohydrates: The power food for working out. Eat 30-60 minutes before and after strenuous workout session 45 minutes or longer. Try to avoid refined carbohydrates and processed foods. Best to take a meal replacement drink or bar with at least 20-30 grams of carbs before-the-workout. You can also eat rice or pasta if you like food.
- Protein: The essential for muscle growth and maintenance. Get 20-35% of your daily calories from lean, high-quality protein source (See doctor for suggestion if you have kidney problems). Best quality proteins are complete protein, containing all essential amino acids, and incomplete proteins. High-quality protein powder is a good way to boost protein without adding the fat.
- Good fats (mono-unsaturated fats): help recovery. Omega-3s fatty acids help reduce inflammation and support heart, brain, and neurological functions. Omega-6s help with stimulating necessary inflammation responses and with blood clotting.
- B Vitamins and chromium: helps to optimize use of carbs, protein and fat.
- Antioxidants -Vitamins C and Vitamin E: help speed recovery from exercise and support immune system and promote muscle repair and growth.
- Calcium and magnesium: for bone stability, muscle function and neurological function.
Or you can take multivitamin-Multiminerals in place of the the above, just adding the Omega’s to your diets or supplementation plan.
Top Ten Supplements For Workout
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Nutrition and Exercise | The Exercise Site said:
Sep 13, 08 at 3:24 pm[...] the rest here: Nutrition and Exercise Categories : [...]
Nutrition and Exercise | realfitnesstx.com said:
Sep 13, 08 at 3:47 pm[...] original post here: Nutrition and Exercise Categories : [...]
www.dual3.co.uk » Blog Archive » Why Is Nutrition Important When Exercise said:
Sep 28, 08 at 10:52 pm[...] Nutrition is very important when you exercise: carbohydrates powers workouts, fats help recovery and protein builds muscle. You need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]
Why Is Nutrition Important When Exercise - Get Easy Article said:
Sep 28, 08 at 11:12 pm[...] Article by K Ngo Nutrition is very important when you exercise: carbohydrates powers workouts, fats help recovery and protein builds muscle. You need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]
Why Is Nutrition Important When Exercise said:
Sep 28, 08 at 11:14 pm[...] Regular exercise alone is not enough. Eating right and the proper supplementation are equally important for a healthy lifestyle. Eating the right foods at the right time can have positive effects on body composition and overall health, which means more muscle and less body fat,stronger immune system. Nutrition is very important when you exercise: carbohydrates powers workouts, fats help recovery and protein builds muscle. You need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]
women guide ][ women know said:
Sep 28, 08 at 11:16 pm[...] Article by K Ngo Nutrition is very important when you exercise: carbohydrates powers workouts, fats help recovery and protein builds muscle. You need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]
Why Is Nutrition Important When Exercise | HealthyReadings.Com said:
Sep 29, 08 at 5:31 am[...] Regular exercise alone is not enough. Eating right and the proper supplementation are equally important for a healthy lifestyle. Eating the right foods at the right time can have positive effects on body composition and overall health, which means more muscle and less body fat,stronger immune system. Nutrition is very important when you exercise: carbohydrates powers workouts, fats help recovery and protein builds muscle. You need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]
Why Is Nutrition Important When Exercise | Free Articles Website said:
Nov 03, 08 at 12:57 am[...] Regular exercise alone is not enough. Eating right and the proper supplementation are equally important for a healthy lifestyle. Eating the right foods at the right time can have positive effects on body composition and overall health, which means more muscle and less body fat,stronger immune system. Author: K Ngo About the Author:Nutrition is very important when you exercise: carbohydrates powers workouts, fats help recovery and protein builds muscle. You need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]
Why Is Nutrition Important When Exercise | My Trade Zones - Import Export Trade Resources said:
Dec 23, 08 at 10:00 pm[...] need all three and other micronutrients in proper ratio to maximize your exercise benefits. Visit http://fitnessguide101.com/nutrition-and-exercise [...]