What to Eat After Exercise – Do I Really Need to be Concerned?
Eating before and after exercise is good for your performance, fitness and your health. The question now is what, when and how to eat after exercise that will fulfill all of your body’s requirements.
Begin by eating a balanced diet every day. This alone will help your body to maintain appropriate nutrition and to be ready for your workouts. What you eat after a workout will determine how your body recovers and replaces the glycogen stores needed for your next workout.
If you have 2-3 days between each workout then your body has the time to replace the fuel but if you workout each day you must thoughtfully consider your post workout meal.
Often athletes are not hungry directly after working out. Intense exercise pulls the blood away from the stomach and intestines to be used in the major muscles. This slows digestion and stomach motility. You just don’t feel hungry.
Studies have shown that 15-60 minutes after a workout is the best time to eat. Replacing your glycogen stores with carbohydrate drinks and food is more likely to be sent directly to the muscles in that window after working out. Protein will also help with muscle recovery and repair.
Enzymes and hormones active in the recovery process are available in the short 1 hour window after your workout. Blood flow is elevated and liver and muscles are more sensitive to insulin.
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Carbohydrates are your body’s fuel system. Proteins are important in muscle repair and fats have minimal use after intense exercise. By refueling with carbohydrates after your workout you increase your potential to improve your performance and refuel the glycogen stores your body needs to work out at peak intensity the next time.
In a series of studies in the 1990’s it was discovered that the body is more sensitive to insulin in that 1 hour window directly after an intense workout. In fact eating within the first 20 minutes takes full advantage of the hormone and enzymatic activity. Eating carbohydrates will enable your body to replenish glycogen stores in the muscles and adding a bit of protein will also increase muscle repair.
In the final analysis, athletes who work out for greater than 45 minutes with high intensity and who work out with less than 2 days between workouts, should refuel with carbohydrates and protein within 20 minutes after a workout to take full advantage of the hormone and enzyme changes that happen with exercise. Feed your body right and it will take care of you!
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Tony & Molli Rathstone
http://www.articlesbase.com/business-articles/what-to-eat-after-exercise-do-i-really-need-to-be-concerned-103475.html
Please tell me what this dream meant? Please? I really need an interpretation?
Last night I dreamed that I was at a grocery store with my mom. We leave the store and then begin to walk by a gym that has lots of windows. We both see the guy I was in-love with doing some sort of leg exercise. I’m frightened by seeing him again, but also a little thrilled.
My mom and I then get in the car with this one guy (my dad’s dream friend) and he precedes to drive in circles around the parking lot, which has mysteriously gone empty, in front of the gym. He continues this until the guy I was-love with leaves the gym. After which these cars start chasing us.
Dream switches, I’m ending a tennis practice (at courts I’ve never seen before) GIWILW (guy I was in-love with) is there too and is looking at me with a very soft expression. My mom is already there to pick me up and the three of us walk into the tennis shop. My asks him if he liked the practice and he says, yes, because I was there.
My mom then asks the head pro something that I can’t remember while GIWILW and I just walk around the shop, not looking at each other. My mom comes back and tells me it’s time to leave. GIWILW says he should probably go to. I feel sad all of a sudden. He opens the door for us, then asks me in a rush, would you like to hit some time with me?
I stare at him stunned because he’s ignored my asking him that very same question for awhile (in rl). Then after I recover, I reply a simple sure. He then gives me a small smile and heads up a hill away from us and to his car.
I stand there looking after him, wondering why after he has hurt me so many times that I immediatly give into him. I then realize it’s because I love him, always will, and that there is nothing I can do about it.
My mom and I turn to leave and see a massive storm brewing. Like huge, including two tornados. I want to go back inside the shop and hide, but mom wants to head for the car. So we run for the car.
Wind is blowing things around everywhere as we drive and everything looks orange. I keep wanting to pull over and seek shelter (I’m also really concerned about GIWILW), but my refuses, saying she could see just fine.
She then misses I turn and plows us off a hill and into a field of cows. I’m screaming at this point, but she still refuses to stop the car or turn around. Saying there has to be another road up ahead. We then go flying into a ocean (or lake, the world is to fuzzy). I’m freaking out because we’re going to die now.
Miraculously, we manage to stay above water and mom tries to turn the car around so we can get back to land. But a big wave pushes our car further out to sea, along with several cows (lol). Mom finally gets our car turned around when a water spout appears.
I then was woken up. What did my dream mean?
it means that you still have feelings for him, I dream of the girl I used to be in love with often. It’s part of having a heart. don’t let it upset you.
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the circle suggests success in your future
storms are obstacle dreams meaning you will succeed when you realize your are the master of your fate
orange suggests an expected change will be delayed
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