Implementing a proper nutrition plan can be very hard for some people, especially if they're used to eating in a restrictive fashion or going completely on (pun intended) their gut instinct. Without the right amount of food, achieving your health, body composition and performance goals can be quite difficult.
The first step in setting up a meal plan that helps with both your fitness needs, as well as energy for everyday responsibilities, is determining your caloric needs. You can find many resources on the web that will give you very reliable tools in determining your total daily energy expenditure. You can go to MyFitnesspal.com or LIVESTRONG.com for calculators that will help determine your specific needs.
Step two involves planning meals. Depending upon the purpose of the meal – i.e. breakfast, dinner, pre-workout, post-workout – the general composition will change. Furthermore, the precise amounts of food will vary based upon your individual requirements. The easiest way to determine how much to eat each meal is to simply divide your daily calories by the number of meals you’ll consume throughout the day. For example: 2000 calories divided by 4 meals = 500 calories per meal.
Find out what's happening in Westwood-Hillsdalefor free with the latest updates from Patch.
Step number three is where most people can use the help, and that is the actual composition of the meals. It seems the popular theory now is that carbohydrates can make you tired and sluggish. If you eat them with abandon throughout the day, it can affect your energy levels for everyday tasks such as work, house chores, etc. This is due to the effect carbohydrates have on blood sugar. So, during times that you are not either preparing to exercise, or recovering from it, it is best to rely on the next best energy source—fats. Let’s say you do not exercise until after work, around 6:00 p.m. Up until an hour before exercise, you may stick strictly to protein, vegetables and a small amount of healthy fats to get you through the day. This approach can maintain your energy level by keeping your blood sugar stable during times you are not exercising.
When we speak of pre and post workout nutrition, we usually mean within the hour before and within the hour after exercise. This is the best time to introduce carbohydrates into the meal plan. The body prefers glucose as its energy source when it comes to higher intensity activities, such as running, weight training or spinning. Even a brisk walk can benefit from a carb source just before training. The key here is to use a complex carbohydrate such as ½ cup oatmeal or two slices of whole wheat bread, along with one scoop of whey protein. Complex carbs burn slower in your system, allowing for a more steady release of extended energy. After exercise, simple carbs such as fruit or even chocolate milk can provide quick recovery energy for your muscles due to their ability to be absorbed by the body much faster.
Find out what's happening in Westwood-Hillsdalefor free with the latest updates from Patch.
Understanding how food affects your body is an important tool in developing a sound nutrition plan that works for both working out and living. Establishing a goal for what you want out of exercise and life can make meal planning much easier. It is just a matter of taking the time to utilize the steps mentioned earlier, then putting them to good use. The more practice you have at it, the more your dreams of a healthy, active body become a reality.
Juan Pla
Co-Fitness Director
THE GYM of Montvale
2 Chestnut Ridge Road
Montvale, NJ 07645
Phone: 201-802-9399
jpla@gettothegym.com
http://www.gettothegym.com/montvale
