1/5/2024 0 Comments Pure barre studio managerThese types of workouts are very effective at burning calories, which means they expend a lot of energy. “Whether you’re lifting weights or heading out for a long run, you need to prepare your body to be able to get the most out of a session. What To Eat Before: “Properly fuelling your body before an intense workout is essential if you want to see results,” says Elliott. At the same time, if you feel consistently weak and sore after a workout, or as the weeks go by, you’re failing to progress – whether you can’t run faster, lift heavier or put on muscle – this could be a sign you need to work on your nutrition, not just post-workout, but throughout the day.” “These are all classic signs your body is crying out for a bit more fuel in the tank. ![]() “If you’re halfway through a workout and feel ‘off’ – perhaps you’re lifting weights and can’t finish a set or feel weak – or feel light-headed and lack motivation and energy when jogging, this could be a sign you need to fuel a workout better,” Elliott says. Top Tip: Remember we are all different, so what works for your best friend may not work for you. If you’re trying to lose weight, aim for a higher amount of protein and slightly fewer carbs.” “If you’re lean with low levels of body fat, you can afford to take on a higher volume of carbs – perhaps nearer 50g. “Around 20-30g of both protein and carbs will be sufficient to top up glycogen stores and aid muscle recovery,” adds Elliott. What To Eat After: Aim for a balanced ratio of protein to carbs. Consuming protein – whether it’s a smoothie or some eggs – lowers the rate of muscle protein breakdown, which can become elevated during exercise, especially if you are in a calorie deficit to lose weight, and therefore more likely to tap into muscle tissue for energy.” it can increase your strength and enable you to get more out of your workout. Eating some form of protein pre-workout can increase your muscle protein synthesis response – i.e. In an ideal world, consume high-quality protein and good fats around an hour before a moderate-intensity workout – think nuts, seeds and avocados. “This could be brisk walking, using a cross trainer, cycling on level ground, swimming leisurely, dancing, tennis or gardening, all of which warrant some form of pre-workout fuel.” Elliott agrees: “These types of exercise break down muscle tissue, which explain why fasted cardio isn’t a great idea, especially if you’re looking to tone up or lose weight. What To Eat Before: “If you’re exercising at a moderate pace, you may sweat, but you can still hold a conversation,” says Sebastijan. “By all means refuel with a balanced meal or snack but be wary of over-compensating for the calories you think you may have burned,” adds Sebastijan. Top Tip: Research suggests lower-intensity workouts sustained over a longer period – for example a long walk or long yoga class – can leave you feeling hungrier than an intense run. If it’s not a mealtime, prioritise protein and fats over carbs.” “Listen to your body: if you’re not hungry, there’s no need to eat immediately if you are, try something like a salmon fillet with green vegetables and a roasted sweet potato. What To Eat After: You don’t necessarily need significant amounts of protein and carbs straight after a yoga or Pilates class, says Elliott, but it’s good practice to consume high-quality protein, fibrous vegetables and single-ingredient, high-fibre carb sources after a session. If you do eat, prioritise clean, lean foods, and avoid anything that’s rich in fibre or fat, which may cause digestive discomfort.” Sebastijan Orlic, exercise nutritionist, says that if you do want to eat before Pilates or yoga, do so three hours before a class and look to complex carbs and lean protein with a small amount of high-quality fat – think a smoothie with protein powder, berries and peanut butter, or a piece of fruit and some nuts. But pre-workout nutrition in this situation isn’t necessary. If you want to eat beforehand simply because it makes you feel better and gives you a psychological pre-workout boost, then go for it. “Slower-paced forms of exercise don’t warrant the extra fuel, so don’t stress too much about pre-workout snacks in this situation. What To Eat Before: There’s no need to overcomplicate your pre-workout nutrition when it comes to gentle forms of exercise, says Elliott Upton, PT and head of training at Ultimate Performance. ![]() The Workout: Yoga, gentle Pilates, easy walking
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