� EAT OFTEN!
Make it a rule to eat something every third hour!
Don't ever let it pass longer than 3 hours between meals! This will keep your
blood sugar on an even level all day, which gives you more energy to your
workout, keep your fat burning up all the time and you will never have to get so
hungry that you feel you have to overeat like crazy at any time. It's better to
eat small meals often, than one big �caloriebomb�! Especially late at night�
� EAT BEFORE AND AFTER TRAINING!
To eat before training is of course necessary to get energy and strength to do
your workout. Depending on WHAT you have eaten before workout, but it should not
be more than 1 hour between partake of a meal and training sessions start.
Be sure to get something directly after training as well! If you let it pass too
long time before you eat something after workout your body will get into a
catabolic state, in other words, the body are breaking down muscles instead of
building! A good idea is to at least bring a fruit or a yoghurt to the gym and
take as soon as your training is done.
Then you can have a real meal when you get home. Preferably not more than an
hour after your workout.
Without getting into this matter too deep, I can mention that there are
different kinds of carbohydrates. There are so called slow carbs (low GI) and
fast carbs ( high GI ). If you want to be very accurate it actually has
significance WHEN you eat the different types. To make it easy: The best choice
before training is slow carbs and after training fast. There are a number of
reasons to this, but not necessary to get too deep into at this point. To
simplify it I can say that slow carbs provides you with energy for a longer
time, and therefore suits best before training, while fast carbs, just as it
sounds gives you fast energy, but also consumes quickly.
� INCREASE YOUR PROTEIN INTAKE
Getting enough protein from your food is often a problem when you are working
out. Make it a rule to always have something with protein in, to each meal! An
increase of protein gives you several benefits. First of all, protein is what
the muscles are built of. Getting too much protein is hardly any risk at all.
Recommended daily protein intake when you are working out is 2,5-3 grams of
protein / kilo bodyweight. ( ex. A person weighing 65 kilos should eat 195 g
protein/day. This would mean 1 kilo of pure meat or chicken every day!! This is
the reason why buying a protein powder could be a good idea. It may seem
expensive, but nothing compared to what it would cost to get your protein source
from purely meat, fish or chicken! )
� DRINK A LOT OF WATER!!
Water cleans your body from a lot of bad stuff. It is good for the kidneys, has
a positive affect on the fat burning process etc. Almost all people are drinking
way too little water. I would say that you can never drink too much! So make it
a habit-start drink more water! Always bring a bottle to the gym! And keep a
bottle at your desk in school or at work.
� START IN THE STORE�!!!
Good and healthy food habits starts in the grocery store..
What you have at home is what you eat, right? So it really is very simple� ;)
Only buy good stuff!
Buy a lot of protein rich groceries. ( such as egg, meat, chicken, fish, tuna,
and to some amount also dairy products. Stick to the light/diet alternatives.)
Make it a new, good habit, to always read the ingredients/nutritional label. (
Your new hobby!?)
You will be amazed by the stuff some things really contains. In both good and
bad ways.. Some groceries you think is good might turn out to hold a lot of fat
or sugar! And other things you never thought about turns out to be as well rich
in protein as low in fat!
� DON'T BE EXCESSIVELY AFRAID OF FAT!!
First of all, there is a great difference in fat and fat�
There are so called healthy fat acids and above all, life essential!! The fat
you find in fish and vegetable groceries are example of good fats! Too low
intake of fat will, among many other bad things, in fact decrease your ability
to burn fat! The body will start saving stored bodyfat instead of using it as
energy. Furthermore fat is necessary for a lot of important functions in the
body. (among others, it's good for healthy looking hair and skin )
Animal fat however is something you can consume with moderation. Not only is
it's potential of being stored as body fat higher , but also these type of fat
contains so called bad cholesterol, which increase the risk of heart attack and
cardiac diseases. Of course, meat, even pork chops, if you cut off the excessive
fat around, is excellent food! But stuff like sausages and bacon is a good thing
to stay away from! At least don't eat those things every day!!
Many people are very careful about avoiding fat. But what many don't realize is
that �the villain of the piece� can be SUGAR! The body needs all kinds of
nutritional elements; Carbohydrates, protein and fat.
But if I should say one thing that the body really don't need in any way, it
would be SUGAR! Of course there is no harm in eating sugar every now and then.
But if you are a great consumer of sugar, such as candy and drink a lot of soft
drinks, it could be a very good idea to cut down on this.
by Klaudia Larson
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