Men's Health magazine published an article about eating in order to increase muscle. While this article came from a magazine aimed at men, strength and muscle maintenance is just as important for women. The article suggests:
"2 to 4 grams of carbs for every pound of body weight each day."
Carbohydrates provide most of the energy used when lifting weights or doing other strength training exercises. Getting enough carbs throughout the day will give your body the energy it needs to have a successful workout. The article suggests that if you stay towards the "2 carb" end of the spectrum if you're trying to tone and maintain muscle, and closer to 4 carbs per day if you're training to gain muscle volume.
"0.8 Grams of Protein for Every Pound of Body Weight Every Day"
Protein is needed to repair muscles after breaking them down during your workout.
"Allow the Rest of Your Calories to Come From Fat"
Make sure to stick to the mono- and poly-unsaturated fats, which are found in nuts, fish, olive and vegetable oils (see "Eat Healthy Fats to Lose Weight", Feb 9 2008).
"Favor Water Over Sports Drinks"
Weight lifting doesn't cause the body to lose as many electrolytes as cardio does. If you're only lifting, stick to water.
"Begin Your Workout Nourished But With an Empty Stomach"
The article suggests eating 2 - 3 hours before working out. This meal should consist largely of carbs and protein. Having a small snack just before workout out is fine, too. Being too full or too hungry can have negative impacts on your workout.
"Refill Your Muscles and Liver with Carbohydrates"
Eat carbohydrates immediately after exercising helps raise blood-sugar levels at a time when it's needed most. Eating carbs right after working out will provide your body with the necessary supplies to repair muscles.
"Two Hours After Your Workout, Have a Real Meal"
It's important for this meal to contain both carbs and protein.
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