A quick scroll on Instagram is all it takes to be reminded of how seriously we Aussies take our gym culture - but working out isn’t the only determining factor in creating a lean, toned beach bod! In fact, research shows that approximately 70% of fat-loss is actually derived from the foods we consume.
As well as this, our bodies have been shown to perform differently depending upon what we fuel them with. So, before you hit the gym - I'm here to help you work out what foods will help you get the most out of each session. Read on to find out… CARBOHYDRATES The main role that carbohydrates play in the body is to provide us with glucose – the molecule which (through a range of chemical processes) allows our muscles to work. During a workout, glucose is depleted, which eventually leads to our muscles becoming fatigued. It is important to consume some form of carbohydrates in any pre-workout meal, as this will ensure the body has the resources it needs, to release the energy our muscles use. My personal recommendation is rice cakes with your favourite topping such as avocado, peanut butter, tuna etc. PROTEINS While protein is not essential to improving exercise performance, there is evidence to suggest that consumption of protein prior to exercise may lead to an increase in protein synthesis, and therefore improve post-workout muscle repair and recovery. However, studies also show that adequate protein consumption throughout the day, regardless of when it is consumed, improves muscle recovery and growth (Schoenfeld, et al. 2013; and Cintineo, et al. 2018). FATS Consumption of fats in the meal leading up to a workout is more likely to maintain our satiety, rather than improve our performance immediately, as healthy fats reduce blood glucose spikes. This is because our bodies use glucose and glycogen (which we receive from carbohydrates) as our main source of energy for short, high-intensity exercise and activities such as sprinting, whereas fats are utilised by the body during moderate-to-low-intensity exercise such as walking, and endurance activities. Studies have shown that improvements in endurance performance have resulted from long-term high-fat diets rather than simply consuming fats immediately prior to a workout (Venkatraman, et al. 2001). While there is a multitude of research that exists, telling us what we should and shouldn’t consume to get the most out of our workouts, it is important to remember that each and every one of us is different, and will react differently to different foods. So, find what works best for you, and go do it!
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AuthorI'm Steph - a Health Sciences graduate, qualified Personal Trainer and Health Blogger. Here you will not find any quick fix, or diet tips. I'm here to share my love of life, fitness, mindset, and the lessons I learn as a journey through life. Archives
March 2020
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