How Often Should you Eat, to get Better Gym Results
You may be wondering how often should you eat to get better gym results. Well, there isn’t a ‘one size fits all’ result. So what works for someone may not work for you. To better understand the different aspects of this, let’s take a look at them.
Eat a healthy breakfast
If you are going to exercise in the morning, get up earlier and finish the breakfast about an hour before you start training. This will give you enough fuel to go through the workout.
Studies suggest that if you eat or drink carbs before you exercise, this may help improve your performance while you are training and you may be able to exercise longer or at a higher intensity. But if you don’t eat, then you may feel lightheaded or sluggish when you are working out.
If you’ll be exercising within one hour after you have breakfast, have a light meal or drink something – like a sports drink. For maximum energy, emphasize on carbohydrates.
Good breakfast foods are whole-grain bread or cereals, juice, banana, low-fat milk, yogurt, pancake.
And if you regularly drink coffee in the morning, a cup before the workout is probably fine.
If you don’t want to have breakfast before working out, that’s also fine, just keep the intensity low.
Don’t overeat before exercise. It’s suggested that you eat the large meals at least 3-4 hours before exercise while the small meals and snacks you can eat about 1-3 hours before exercise.
If you eat too much before you start working out, then you may feel sluggish. But if you eat too little, you may not have enough energy to feel strong enough during exercising.
Here the advice is to do what suits you best. Do you feel better if you eat a snack right before exercise or during it? Snacks consumed soon before training will most likely not five you any added energy if your exercise is less than sixty minutes but may help you avoid the distracting hunger pans. If you are going to be working out more than sixty minutes, it may be beneficial for you to include a carb-rich food or beverage throughout the workout.
Good options for snacks are energy bars, apple, banana or other fresh fruit, fruit smoothie, yogurt, whole-grain crackers or bagels, low-fat granola bar, sports drink, diluted juice, peanut butter sandwich.
Eat after the exercise
In order to allow your muscles to recover best and to replace the stores of glycogen, have a meal with carbs and protein within 2 hours after you exercise (if that’s possible).
Good options for a post-workout meal are yogurt and fruit, low-fat chocolate milk, pretzels,post-workout recovery smoothie, peanut butter sandwich, turkey with whole-grain bread and vegetables.
Don’t forget the fluids. You need an adequate intake before, during, and after your training session to avoid dehydration. The American College of Sports Medicine’s recommendations are:
– 2/3 cups of water during the 2-3 hours before the workouts;
– ½-1 cup of water on every 15-20 minutes during the workout – adjust the amount according
the size of your body and the weather;
– 2/3 cups of water after the workout for every pound (half a kilogram) of weight you lose
while working out.
The best way to replace the fluids you’ve lost is water. But if you’re going to exercise for more than an hour, then you can go for a sports drink. It can aid in maintaining the electrolyte balance of your body and it has carbohydrates which will give you more energy.
Eating for losing weight or for gaining muscle
Your nutrition plan will also depend on whether you want to lose weight or to gain muscle. In general, for weight loss, you’ll need to lower your calorie intake a bit and combine the dietary plan with proper exercises.
If you want to gain weight, then you’ll need to up your calories (you can add more on your meals or simply have a small additional meal or two), focusing on your protein intake.
What to remember
There isn’t one magical number of daily meals which suits everyone. Trust your hunger – if it’s better for you to eat more frequently smaller meals, then, by all means, do it. If not, go on, eat less often, it’s okay.
Don’t force yourself to follow a meal schedule. Still, it will be nice to eat the same number of meals every day.
The best number of meals is dependent on what does your body need to meet your target goals.
Remember, how often and what you should drink and eat depends on how long your exercise is and what its intensity is. For example, walking a few miles takes less calories than running a marathon. Pay attention to how you feel and see which dietary habit works best for you.