Beneficial Nutrition Tips

In today’s blog we are going to talk about few beneficial foods that you should eat before and after a workout session.

As you might already know, eating a healthy and energetic breakfast or other meal (depending on what time of the day the workout is) before going to the gym is a very important habit that everyone should follow. ‘Even though you may be tempted to skip the calories, don't. Not eating before a workout can result in low blood sugar, which leads to lightheadedness and fatigue.’1

Here is a list of a few foods that are good for you and can give you that boost needed before going to the gym!

Before:

Option 1 - Whole Wheat Toasts with Peanut Butter and a Sliced Banana.

Option 2 - Greek Yogurt with Trail Mix

Option 3 – Fruit Smoothie

If you go to the gym at a different time other than in the morning, these meals can work as well. Also, eating beneficial foods after the workout is as important as before the workout!

After:

Option 1 – Grilled Chicken and Steamed Vegetables

Option 2 – Grilled Tilapia and Mixed Vegetables

Option 3 – Veggie Omelet with Avocado

Remember, carbohydrates are good before a workout session but is not recommended to eat them after working out. Also, try to prevent carbohydrates after 3pm. ‘Fat burning requires long periods of time with low blood sugar, so eating low-carb after 3pm gives your body this needed time and optimal body chemistry.’2

If your goal of working out is losing weight, the following foods are not recommended after 3pm:

• Bread
• Rice

• Potatoes
• Sugar
• Corn

 

Now, let’s talk about timing.

‘In general, you’ll want to eat a meal high in carbs and protein and low in fat roughly three to four hours before you exercise.’2

Giving yourself a bit of time before working out will give you plenty of benefits and you will feel great and energetic by the time you get to the gym!

For post-working out, give yourself between one to two hours to eat a meal high in protein. ‘But despite what you’ve heard, it’s not necessary (or healthy) to pound a massive protein shake the second you stop pumping iron.’3

If you like my blog, come back next week for some more hydration tips!

HAPPY HALLOWEEN!

References

1Men’s Fitness (N.D.). Best Pre-Workout Foods. Retrieved from http://www.mensfitness.com/nutrition/what-to-eat/best-pre-workout-foods

2Fit Women (2010, August 18). Boot Camp Weight Loss Plan – No Carbs after 3pm.

Retrieved from http://fitwomenover40.com/boot-camp-weight-loss-plan-no-carbs-after-3pm-2/

3Heid, M. (2014, September 14). You Asked: Should I Eat Before or After a Workout?.

Retrieved from http://time.com/3387314/eat-before-or-after-workout/

Warm up & Foam Rolling

As we discussed on last week’s blog, stretching is a great way to avoid soreness. But what about warming up and foam rolling? Today we are going to discuss the positive impact that these two activities can add to your workout routine.

For those that don’t know, foam rolling consist on a self-massage technique that you perform usually laying down on the floor on top of a foam roll adding pressure to the spots in your body that you want to massage. This spots are also known as trigger points. ‘Trigger points are specific “knots” that form in muscles. They are unique and can be identified because they will refer pain.’1 Foam rolling is a good technique to release muscles stiffness and will help you loosen up before the workout routine.

This activity is not only beneficial before the workout, but is also a good way to prevent some soreness after exercising. You can buy a foam roller anywhere, Walmart, Target, or similar stores and just use it at home every day to loosen up a little. Its simple, doesn’t take much space in your closet and easy to use. What else can you ask for?

‘Cooling down after a workout is as important as warming up’2. Our muscles need that time at the end of the workout routine to breath and cool down because right after exercising our heart is still beating faster than normal and our blood vessels are also more dilated. Nowadays, treadmills and other gymnasium machines automatically go to cool down phase when you reach your goal time. This cool downs are usually between 1-4min long depending on how long you have been exercising. Even if you are in a treadmill or jogging at the park, you should perform both warm ups and a cool downs. Your body will appreciate it and you won’t feel as exhausted after training.

If you like my blog come back next week for some nutrition tips and what to eat and what not to eat right before working out!

References

1Kuhland, J. (N.D.). What Is a Foam Roller, How Do I Use It, and Why Does It Hurt?. Retrieved from https://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

2American Heart Association. (2015, April 21) Warm Up, Cool Down. Retrieved from http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Warm-Up-Cool-Down_UCM_430168_Article.jsp#.V_V_hfkrKHs

Soreness

‘For some individuals, sore muscles are a reward after a hard workout’1. You only read the first sentence of this week’s blog entry and you probably think I am crazy already. Well, as stated in this online article, soreness can be a reward for many individuals, to them being sore just simply means that the work they put on in the weight room was good and hard enough.

In today’s blog we are going to talk about soreness, and how to prevent it and make it less painful and faster to recover.

So, what is the most known definition of soreness? Soreness is known as the pain and stiffness felt in your muscles several hours to days after unaccustomed or strenuous exercise. Now, what is the scientific definition of soreness? Lactic acid building up in your muscles. Lactic acid is a chemical byproduct that locks up your muscles and gives you that pain and sensation of burning.

So now, here are a few tips to prevent soreness:

1. Stretch. Probably one of the easiest ways to prevent soreness. Stretching after a good workout promotes mobility in the previously worked muscles and also a faster recovery.
2. Ice. Icing your muscles after a good workout routine can prevent inflammation. Inflammation is going to give you immobilization and that is something you don’t want after a workout.
3. Massage. Massaging your sore muscles is another good way to prevent inflammation. ”One type of massage that’s gaining popularity is myofascial release, which targets the connective tissue covering the muscles”2. Myofascial massage is a slow and deep technique in which the physician puts a big amount of pressure with his/her hands while massaging. This big pressure is needed in order to get to the myofascia that surrounds your muscles.
4. Movement. While being sore, probably the last thing you want to do is stepping back at the gym again. But actually movement is going to give you more circulation, and with more circulation there is more healing. Instead of staying in the couch, go for a walk or a light gym session.

These are just 4 simple and helpful tips that anyone can add to their workout routine and will really help prevent soreness.

For more information in workout routines come back next week to learn about the benefits of warming up and cooling down!

Hasta la vista!

References

1Weil, R. (2007, December 1). Muscles Soreness.

http://www.medicinenet.com/script/main/art.asp?articlekey=78966

2Wahlgren, K. (2015, January 12). Recovery Done Right: 8 Ways to Prevent Muscle Soreness.

http://www.beachbody.com/beachbodyblog/fitness/recovery-done-right-8-ways-prevent-muscle-soreness

Feeling Good!

Everyone has felt the struggle during a workout routine, but after the storm... here comes the rainbow!

As I already said, while going through your workout routine you can start feeling weak, tired or even dizzy. According to “Whether you're doing high intensity workouts or just working up a sweat walking your dog, hydration is important”1. As this author states, how you feel during your workout depends on many factors such as how you woke up feeling that day, what you ate, poor hydration, and the list goes on and on. I know sometimes early in the morning, the majority of us leave home with an empty stomach just because we are already running late or because it is too early to have any appetite. Having that kind of routine is most likely going to give you problems during your workout, you are going to feel weak and probably light headed. To prevent these symptoms, make sure you have a plan every morning in which you include waking up early enough to have few minutes to eat some food that can give you the needed energy to go through your workout without a flinch!

On the other hand, according to “When you work out and stay active on a regular basis, it’s not just a coincidence that you feel less stressed out, less anxious, and generally happy”2. Exercising is a great way to release any kind of stress or anxiety and after working out we can feel how we have been releasing those negatives vibes that we have been carrying in our back the whole day!

Regarding to stretching, that is the best way to feel great after a hard workout. While exercising,  your muscles are going to get a little stiff. Stretching is going to give you some looseness and it can also prevent you from actually being really sore the next day. I haven’t mentioned this, but a good warm up before the actual workout is also going to give you some benefits and will make you feel better during the routine.

Now that you know a little bit more about planning a good workout and the factors that can affect how you feel before, during and after your workout I hope you put them into practice very soon!

See you next week! ;)

Sources

1May, S. (2015, August 13). Sign That Your Workouts Are Too Intense.

Retrieved from http://www.popsugar.com/fitness/Signs-Your-Workout-Bad-You-10521276

2Stryker, K. (2013, September 8). 6 Reasons Why Exercise Makes You Happy

Retrieved from http://www.mindbodygreen.com/0-10798/6-reasons-why-exercise-makes-you-happy.html