Should I consume fat after or before lifting/workouts?!
Question: Should I consume fat after or before lifting/workouts!?
I read somewhere that you shouldn't consume fat after a workout!. My question!.!.!. I have protein bars that consist of 32 g of protein, 30g of carbs and 8g of fat!. Would it be more efficient to eat the bar about 45 before I lift weights, rather than after, and drink a cup of skim milk with whey protein powder after!?Www@Answer-Health@Com
Answers:
A meal after you workout should consist of:
Protien
Fats
Carbohydrates
That doesn mean go and eat Macdonald or bacon etc!.
It means good fats like oliv oil, nuts etc!.
You should eat the most protein AFTER a workout, as your body needs this to re-pair the ripped muscle(this is how muscle bulks up)!.
So maybe a protein bar/protein shake is better after a work out!.
Before you start you need to give your body energy without having something to hard to digest!.
As all your energy will go into digesting the food!.
Carbohydrates, low fat snack is easily digested and normalizes blood sugar
Avoid fatty meals or snacks, because they delay stomach emptying
Drink lots of fluids!. Your snack can be a liquid meal such as a fruit shake (See recipe)
This info i found from ESPN Taining:
Ten snack ideas before a workout
The snack should contain 40 to 100 grams of carbohydrates, and low in fat!. Too much fiber may stimulate the digestive system at an inappropriate time!.
* Milk and 12 crackers, 2 tbsp!. peanut butter (54 grams carb)
* Banana and yogurt (56 grams)
* Bagel with jelly and juice (83 grams)
* Cereal (1 oz!.) and milk (34 grams)
* Juice and pretzels (50 grams)
* Sports drink, 16 oz (30 grams)
* Sports bar and water (20-50 grams)
* Fresh fruits such as oranges or bananas (15-25 grams per)
* Low-fat vegetable soup, chicken noodle or tomato and crackers (40-50 grams)
* Blueberry muffin or fig bars and milk (45 grams)
What about sugar before exercise!?
Some athletes can consume sugared soft drinks just before exercising, but they are taking a risk of causing hypoglycemia or low blood sugar!. About ten minutes after starting out, a sugar low will hit with lightheadedness and fatigue!. The rush of sugar causes a rush of insulin, and with the muscles using glycogen so quickly, low blood sugar results!. This is not common, but you know if you have this problem!.
What about food during exercise!?
During exercise, your body uses sugar without needing insulin, so a sip of sweetened drink during exercise is no problem, but water is best!. Exercise that exceeds one hour may require carbohydrate intake, to delay fatigue!. Before getting too tired, consuming 30 grams of carbohydrate every 30 minutes can provide an extra boost!. However, if the drink is too high in sugar, the liquid will remain in the stomach longer and cause sloshing!. Sports drinks are designed with a small amount of quickly absorbed carbohydrate and electrolytes to replenish sweat and blood sugar during exercise!. For a short workout, less than 60 minutes, water is adequate!. See next week's article on fluids and sports drinks!.
Recovery eating
After exercise, athletes need carbohydrate and fluid to replace glycogen and water losses during the exercise!. They will recover faster if they eat a high carbohydrate diet-from 250 to 550 grams of carbohydrates a day!. The muscles store more glycogen immediately after exercise than they do later!.
Eat or drink carbohydrates as soon as you can tolerate them!. Plan to consume 1!.5 grams CHO/gm body weight within the first hour post exercise!. Juices work great because of the carbohydrate and fluid, and then add solid foods one to three hours later!. Sports drinks have half the carbohydrates as juices, and so are more appropriate during exercise!. What you eat after exercise is very critical to your performance the next day, since the body needs carbohydrates to restock your glycogen stores!. Protein at the post-game meal (two hours later) is also important to repair and build the muscle tissue!.
Here is an easy recipe for a pre-exercise snack from the popular book by Nancy Clark, sports nutritionist, called the Sports Nutrition Guidebook!.
Fruit Smoothies
* 1/2 cup plain, low fat yogurt
* 1/2 cup fruit, fresh or canned
* 1 cup fruit juice
Place all ingredients in blender and whip until smooth!. Add ice if desired!. 250 calories, 50 grams carbohydrate, 5 grams protein, and 3 grams fat!.
You can use bananas and strawberries, orange juice and pineapple, or use milk or soy milk for the yogurt!. To increase protein content, add powder skim milk or soy protein powder!.
Www@Answer-Health@Com
Protien
Fats
Carbohydrates
That doesn mean go and eat Macdonald or bacon etc!.
It means good fats like oliv oil, nuts etc!.
You should eat the most protein AFTER a workout, as your body needs this to re-pair the ripped muscle(this is how muscle bulks up)!.
So maybe a protein bar/protein shake is better after a work out!.
Before you start you need to give your body energy without having something to hard to digest!.
As all your energy will go into digesting the food!.
Carbohydrates, low fat snack is easily digested and normalizes blood sugar
Avoid fatty meals or snacks, because they delay stomach emptying
Drink lots of fluids!. Your snack can be a liquid meal such as a fruit shake (See recipe)
This info i found from ESPN Taining:
Ten snack ideas before a workout
The snack should contain 40 to 100 grams of carbohydrates, and low in fat!. Too much fiber may stimulate the digestive system at an inappropriate time!.
* Milk and 12 crackers, 2 tbsp!. peanut butter (54 grams carb)
* Banana and yogurt (56 grams)
* Bagel with jelly and juice (83 grams)
* Cereal (1 oz!.) and milk (34 grams)
* Juice and pretzels (50 grams)
* Sports drink, 16 oz (30 grams)
* Sports bar and water (20-50 grams)
* Fresh fruits such as oranges or bananas (15-25 grams per)
* Low-fat vegetable soup, chicken noodle or tomato and crackers (40-50 grams)
* Blueberry muffin or fig bars and milk (45 grams)
What about sugar before exercise!?
Some athletes can consume sugared soft drinks just before exercising, but they are taking a risk of causing hypoglycemia or low blood sugar!. About ten minutes after starting out, a sugar low will hit with lightheadedness and fatigue!. The rush of sugar causes a rush of insulin, and with the muscles using glycogen so quickly, low blood sugar results!. This is not common, but you know if you have this problem!.
What about food during exercise!?
During exercise, your body uses sugar without needing insulin, so a sip of sweetened drink during exercise is no problem, but water is best!. Exercise that exceeds one hour may require carbohydrate intake, to delay fatigue!. Before getting too tired, consuming 30 grams of carbohydrate every 30 minutes can provide an extra boost!. However, if the drink is too high in sugar, the liquid will remain in the stomach longer and cause sloshing!. Sports drinks are designed with a small amount of quickly absorbed carbohydrate and electrolytes to replenish sweat and blood sugar during exercise!. For a short workout, less than 60 minutes, water is adequate!. See next week's article on fluids and sports drinks!.
Recovery eating
After exercise, athletes need carbohydrate and fluid to replace glycogen and water losses during the exercise!. They will recover faster if they eat a high carbohydrate diet-from 250 to 550 grams of carbohydrates a day!. The muscles store more glycogen immediately after exercise than they do later!.
Eat or drink carbohydrates as soon as you can tolerate them!. Plan to consume 1!.5 grams CHO/gm body weight within the first hour post exercise!. Juices work great because of the carbohydrate and fluid, and then add solid foods one to three hours later!. Sports drinks have half the carbohydrates as juices, and so are more appropriate during exercise!. What you eat after exercise is very critical to your performance the next day, since the body needs carbohydrates to restock your glycogen stores!. Protein at the post-game meal (two hours later) is also important to repair and build the muscle tissue!.
Here is an easy recipe for a pre-exercise snack from the popular book by Nancy Clark, sports nutritionist, called the Sports Nutrition Guidebook!.
Fruit Smoothies
* 1/2 cup plain, low fat yogurt
* 1/2 cup fruit, fresh or canned
* 1 cup fruit juice
Place all ingredients in blender and whip until smooth!. Add ice if desired!. 250 calories, 50 grams carbohydrate, 5 grams protein, and 3 grams fat!.
You can use bananas and strawberries, orange juice and pineapple, or use milk or soy milk for the yogurt!. To increase protein content, add powder skim milk or soy protein powder!.
Www@Answer-Health@Com
before will give you the energy and after will let you heal and repair your muscle tissure more efficiently i know alot of people take the amino acids right before they work out and get the energy and then take the protein afterwards!. There is no need to take all that protein at one time though!. you dont need to take the shake and the bar at once that will be a waste what you should do is take some protein like the bar earlier in the day then amino acids work out then the protein shake!. I take high protein shakes three times a day and amino acids three times a day!. You know protein found in meat like a steak too is good good protein because after you eat it the protein turns into a gel and will sit inside your body and SLOWLY release giving your muscle tissues constant protein at low levels!.;Www@Answer-Health@Com
It does not matter dude, what is important is to get lots of Carbs b4 a workout and lots of protein after!. Fats can be consumed b4 or after a workout!. If you really want to get a deep answer then I would say eat the foods higher in fat about an hour before working out as fats take a while to digest but can be burned to obtain energy!.
Good luck and remember "Go Hard Or Go Home"Www@Answer-Health@Com
Good luck and remember "Go Hard Or Go Home"Www@Answer-Health@Com
you should before because this will give you more energy to use durring a workout and you will burn off the fat durring the workout makeing you lose more weight!. it is better for you to consume fat before working out!.Www@Answer-Health@Com
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It will solve your problem
I wish you good luckWww@Answer-Health@Com
It will solve your problem
I wish you good luckWww@Answer-Health@Com
i would suggest taking the protein after wards so it burns into the muscle when it is healingWww@Answer-Health@Com
Yes sir!Www@Answer-Health@Com