Here are six delicious everyday juice recipes you’ll come to love.
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{{label}}17 March 2017
Do you have a habit of going to a workout on an empty stomach, believing that it will help you burn more fat? Or do you choose to skip your meal after a session at the gym, hoping that your post-workout buzz will keep you energized after that? You could be missing out on some major gains by working out on an empty stomach and not refueling after a workout.
Most exercises involve some form of cardio workout, i.e. any workout that raises your heart rate. Cardio helps to increase the strength of your heart, lungs and muscles, depending on the type of exercise. As with any exertion of the physical body, the act of exercise burns glycogen, which is stored in our muscle and liver cells from the carbohydrates we consume. Which brings us to the question: Does what we eat affect the effectiveness of our workout? The answer is yes, according to the Mayo Clinic. The better fueled we are before a workout, the better our workout will be.
A common myth is that working out on an empty stomach will help you burn fat, as there is no remaining fuel in your body to burn. As it turns out, this is not entirely true. The calories burned when you do not eat before a workout comes from the protein in your body, and this includes your muscle mass. Essentially, it means you are decreasing your muscle mass during your workout – when in fact, you should be maintaining or conditioning it!
Also, according to sports nutritionist Barbara Lewin, not fueling your body before a workout could mean that your body won’t be working out as hard. It’s similar to driving a car on an empty tank – it just won’t last as long as a car with a full tank.
The best time to stock up on energy is about 30 minutes to an hour before your workout. Your ideal pre-workout snacks should be loaded in carbohydrate, protein and fibre, for maximum energy and sustenance throughout your exercise.
Apple slices with peanut butter – apple for the fibre, peanut butter (go for homemade or low sugar version) for protein boost. Easy to make and very nutritious, even as an everyday snack.
Yoghurt with sliced bananas and cinnamon – Go for Greek yoghurt if possible. Top with sliced banana for potassium (which is often lost when sweating) and a dash of cinnamon, which has blood sugar regulating properties. If you’re in a hurry, blend it up and have it to go!
Oatmeal & fruits – There’s a reason why oatmeal is a popular breakfast meal – its energy stays with you for a long time and keeps you feeling full. The gradual release of sugar and energy into your body also means it’s a great choice for longer workouts like a trail hike or endurance test.
Energy bars – If you don’t have the luxury of preparing pre-workout snacks, an energy bar is as good as it gets. Go for granola-based bars that are high in carbs, but also watch out for the sugar content – you don’t want to be taking in more than you can burn.
Post-workout snacking is as important as pre-workout snacking. It’s not just bodybuilders who should stock up on nutrition to build their muscles, but also regular Joes and Janes as well. Exercise is strenuous to the entire body and decreases your blood sugar levels. If not properly replenished, this could lead to disorientation, fatigue and slower muscle recovery.
This is where post-workout nutrition comes in. Most experts recommend having protein-rich snacks within 30 minutes of your workout. Here are a few you can try:
Banana & chocolate milkshake – Touted by many as the ultimate post-workout drink, chocolate milk seems to have it all. With double the carbohydrate and protein content compared to plain milk or water, it is ideal for replenishing tired muscles while keeping your body hydrated. Bananas are rich in fast-acting carbohydrates, which help to restore your body’s glycogen storage quickly.
Eggs – Whether scrambled or hard boiled, eggs are the ideal post-workout snack. It’s high protein and good fat content aids muscle recovery and growth. For a wholesome post-workout meal, throw in some capsicum to whip up an omelette.
Tuna sandwich – Easy to make and rich in protein and carbs, a tuna salad sandwich is ideal to replenish energy levels after exercise. Add more goodness to your sandwich by including a handful of iron-rich spinach or protein-packed alfalfa sprouts.
Almonds – These hardy and handy nuts are rich in protein. Keep a jar in your car to snack on after your gym session. Boost the benefits by tossing a handful of almonds in some natural honey – honey’s helps to regulate your blood sugar levels more effectively.
Most of the snacks, like the apple slices and almonds, are great whether you have them before or after your workout due to their high carbohydrate and protein content, so feel free to mix it up every once in a while.
We cannot stress the importance of fluids as part of your pre and post workout nutrition. Your body loses fluid through breath and sweat during a workout, and this needs to be replaced quickly otherwise fatigue, nausea and cramps may set in. Plain water is good enough for this. Otherwise, you can have isotonic drinks to replace the electrolytes lost through sweat. If juice is your thing, opt for no-sugar-added fruit juices.
When sound nutrition meets a healthy workout routine, you can enjoy a healthy and wholesome lifestyle. With AIA Vitality, you can track and measure your health, and be rewarded with benefits each time you make a healthy choice.
References
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506?pg=1
https://www.jillianmichaels.com/blog/food-nutrition/myth-never-eat-workout
http://www.huffingtonpost.com/2012/08/13/eat-before-a-workout_n_1765397.html
http://www.bodybuilding.com/content/4-things-you-should-do-before-every-workout-for-unstoppable-gains.html
http://www.star2.com/health/fitness/2017/02/20/five-nutrition-tips-to-maximise-your-workouts/
http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/best-workout-foods/?page=2
http://www.self.com/story/this-is-what-happens-when-you-dont-eat-after-a-workout
https://runnersconnect.net/running-nutrition-articles/is-chocolate-milk-really-a-good-recovery-drink-after-running/
http://www.webmd.com/fitness-exercise/features/water-for-exercise-fitness#1
http://www.shape.com/healthy-eating/diet-tips/trainers-reveal-my-favorite-post-workout-snack
http://www.livestrong.com/article/547197-what-does-honey-do-for-you-after-you-work-out/
The above articles are intended for informational purposes only. AIA accepts no responsibility for loss which may arise from reliance on information contained in the articles.
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