Carbohydrates vs. Protein

We’ve talked about consuming carbohydrates before exercise, and eating protein after exercising.  Here’s why…

Carbohydrates

Carbohydrates are the most important nutrient for exercising muscles.  The principal functions of them are to serve as the primary energy source for working muscles, ensure the brain and nervous system function properly, and help the body use fat more efficiently.  If a person has inadequate carbohyrates in their body, exercise performance will deteriorate to the point where even a low-intensity workout causes fatigue.  Aim to consume at least 55 to 65% of your total calories from carbohydrates.
Good Examples of Complex Carbohydrates include whole grain breads, cereal, rice, and pasta.  These types of carbohydrates contain ample amounts of B vitamins and fiber and some trace minerals.  Simple carbohydrates often come in the form of sugars, so aim to stick with complex carbohydrates instead.

Protein

The principal role of protein in the body is to build and repair body tissues, including muscles, ligaments, and tendons.  If a person fails to eat enough calories or puts themselves on restricted-energy diets, then protein is stripped from the muscles and used as an energy source instead of being used for its intended job of building tissue, enzymes, and hormones.  Aim to consume at least 12-20 % of your total calories from protein.  Another way to calculate protein in your diet is to eat 0.8 to 1.0  grams of protein per kilogram of body weight.
Good Examples of Proteins to stick with come from milk, yogurt, cheese, lean meats, egg/egg whites, chicken breast, tuna, peanut butter, and whole wheat bread.

These are just a few suggestions that we hope you will think about before and after a workout.

Jill Giorno and Jennifer Knuth - FITT-RX

http://www.fitt-rx.com/