Health And Fitness Facts Biography
Source Google.com.pk
Fiction. Getting ready to set your New Year’s resolution? Don’t give up carbs just yet. The truth is that carbohydrates play a key role in fueling your workouts—the body uses muscle glycogen as a primary source of fuel during exercise. So while it may be tempting to swear off carbs of any kind, a depletion of muscle glycogen can result in muscle fatigue and leave the body unable to complete high-intensity exercise, which means a less than ideal and effective sweat session.
So instead of cutting carbohydrates from your diet, vow to use your carbs more wisely in 2013. With growing research in the area of nutrient timing, there is a ton of great information that shows just how effective carbohydrates can be in terms of proper fueling before, during, and after your workouts.
The Science
Phase 1 (also known as the “Energy Phase”)- This phase occurs before and during a workout, and is designed to increase nutrient delivery to muscles while sparing glycogen and protein loss, minimizing muscle damage and nutritionally preparing the body for recovery. Believe it or not, proper fueling in this phase actually stimulates protein synthesis post-exercise, as well as aids in the rate of muscle recovery following a workout. Research has even gone on to show that consuming carbohydrates before resistance training can actually help to prolong a workout, enabling you to perform more sets and repetitions, in addition to suppressing cortisol levels and maintaining blood glucose levels.
Phase 2 (also known as the “Anabolic Phase”)- This phase is typically defined as within 45 minutes to an hour post-exercise, which is when nutrients are most needed in order to make gains in terms of muscular strength and endurance. Research has shown that consuming carbohydrates within this first hour helps to increase protein synthesis and replenish glycogen stores.
Phase 3 (also known as the “Growth Phase”)- This phase is defined as the remainder of the day, and is all about muscle strengthening, repairing, and growth. In fact, consuming a mix of proteins and carbohydrates within three hours of finishing a workout has been shown to stimulate protein synthesis.
Putting it into Practice
So if you’re like me, you’re probably wondering how you can translate the science into practical strategies you can easily follow at home. If you are planning to work out for an hour or less, consume carbohydrates and protein in roughly a 4:1 ratio about 60 minutes before you start. For easy snack ideas you can take with you on the go, try low-fat yogurt with a sliced banana or perhaps low-fat string cheese with a serving of whole-grain crackers.
Within an hour of finishing your workout, eat a roughly a 3:1 ratio of carbohydrates to protein. Examples of post-workout snacks may include a cup of cooked oatmeal with ¼ cup of raisins, two slices of whole grain toast with 2 tablespoons of peanut butter, or an energy bar and an 8-ounce sports drink.
For the remainder of the day, especially with the four hours after exercise, focus on enjoying a mix of complex carbohydrates and healthy proteins in roughly a 1:5 ratio, such as tuna and a small whole wheat pita, or grilled chicken with a small serving of brown rice and vegetables.
If a one-on-one approach to navigating the world of fitness and nutrition is what you crave, consider enlisting the guidance of a health coach to help you start the New Year off right!
Fact. Research has shown that lack of sleep may cause weight gain and contribute to the growing obesity epidemic. Skimping on shuteye causes disruptions to a number of hormonal and metabolic processes. A 2004 University of Chicago study found that the hormones leptin (which signals the brain when we’ve eaten enough) and ghrelin (which triggers feelings of hunger) increased 18 percent and 28 percent respectively when subjects slept for four hours a night for two consecutive nights.
While the University of Chicago study specifically looked at the effects that a lack of sleep have on young men, another study published in the American Journal of Epidemiology confirmed a similar link between lack of sleep and weight gain specifically in women. This study found that women who sleep less than 7 hours a night were at an increased risk for weight gain and obesity.
A study published last month in the Annals of Internal Medicine looked specifically at the effect of sleep deprivation on fat cells and found that a lack of sleep actually results in an insulin-resistant state, suggesting that sleep may in fact play an important role in energy metabolism.
So how much shuteye should you be striving for each night to enhance your overall health and well-being? Citing several studies, the National Sleep Foundation suggests that seven to nine hours of sleep per night is optimal for most adults.
Struggling to get to sleep or stay asleep? Check out these 10 tips for quality shuteye.
Health And Fitness Facts Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Facts Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Facts Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Facts Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Facts Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Facts Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Facts Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Facts Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Facts Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Facts Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
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