Nutrition for – Healthy Eating
Timing of Food Intake for Healthy Eating
In order to successfully control your weight and eat healthily the timing of your food intake will play as big of a role as the type of food you are eating. You should limit your carbohydrate intake so that you take in carbohydrate around exercise. This means that you will need to eat carbohydrates roughly 2-3 hours before a training session and as quickly as you can afterwards (within 30 -60mins). There will be little need to eat them other than at these times.
This is necessary so that:
Timing of exercise for Health Eating
In general the time you exercise is down to your own personal preference or a time designated by your team (if you are going to group sessions or playing with a team). There is research to suggest that training in the evening and then eating carbohydrate in the hours after your workout benefits body composition. There is also research that also suggests strength training in the morning boosts your metabolism for hours after thus benefiting body composition also.
Some helpful tips for Healthy Eating
What should be in your meal?
Nutrition for – Fat Loss
Timing of Food Intake for Fat Loss
It is possible to lose unwanted body fat through the combination of training and proper nutrition. It is important to consider food choices and especially food groups, as excessive carbohydrate is not conducive to fat loss. In order to maximise fat burning it is recommended that you do not have carbohydrates before any workouts. This will ensure the maximum amount of fat is burned during the session. You can then restore carbohydrate stores in the meal after your workout utilising vegetables,
fruit and a small amount of carbohydrate.
Timing of exercise for Fat Loss
It is recommended that you perform steady state exercise (brisk walk, jog, bike ride) for 30-45 minutes before you eat anything for breakfast. This will make the most of the fat burning state that you wake up in. For breakfast you will then eat according to the table above. If you intend to resistance train in the evening then you shouldn’t have any carbs until after the session for the last meal of the day.
Some helpful tips for Fat Loss
What should be in your meal?
Nutrition for – Muscle Maintenance or Growth
Timing of Food Intake for Muscle Maintenance or Growth
It is vital to maintain the muscle mass that you have worked hard for. In order to maintain muscle and not put on fat you will have to be aware of what you are eating at all times and think carefully about the content of your meals. You will need to eat a fair amount of protein & carbohydrate straight after your workout in order to maximise muscle gains from the resistance workout. It is recommended that you eat 1g per kg of bodyweight of carbohydrate post workout. Your body breaks down muscle for energy during exercise so it is vitally important that you consume protein and carbohydrate immediately after exercise.
Timing of exercise for Muscle Maintenance or Growth
In order to maintain muscle mass it is important to keep your workouts short and intense. Any session over 1 hour could lead to accelerated muscle breakdown. After 1 hour of training, cortisol levels are raised even higher than usual (muscle breakdown) and testosterone levels get lower.
The meal before you exercise should contain a decent amount of carbohydrate so that you can train at an intense level that will be required to build muscle mass. The intensity level of exercise dictates the amount of muscle building hormones released by your body. This will lead to subsequent muscle building.