4 Practical Food Tips For The General Exercising Public...
Because not everyone wants to weigh and measure their food, and strictly adhere to carbohydrate formulas…
1/ Try to avoid simple carbs pre-workout.
Your body does not need a steady stream of carbs every few hours. As long as you aren’t on a ridiculously low carb diet whilst doing a ridiculously large amount of high intensity exercise, your glycogen levels will be pretty much full and you’ll have more than enough energy to train. If you consume carbs pre or during your workout you will limit fat burning and increase your overall calorie intake. Save carb consumption for post workout or evenings…
This leads us nicely on to...
2/ Save high carb foods for post workout or evenings.
Simply put: after training, your metabolism will be elevated and the carbs you consume will be used to replenish your glycogen stores rather than added to your fat reserves. Carbs after training have also been shown to reduce cortisol - a stress hormone - the reduction of which can improve body composition over time...
You can’t go too far wrong with bananas and sweet potatoes post workout, however, if you are going to choke down a load of ice cream, pizza or cheesecake, now is the best time to do so [from a body composition standpoint...].
3/ Fat isn’t too bad.
Well, some of it is… We all know the good ones - fish oil, coconut oil, nuts, olive oil, butter... We all know the bad ones - margarine, low fat spreads, vegetable oils, anything that’s heavily processed…
Eat good fats before your workout and try to avoid large amounts of saturated fat post workout. A large amount of saturated fat (bacon, fatty fish, cheese, etc) will slow the digestion of your meal…
Don’t over complicate it - some fat immediately post workout won’t do you any harm - but bear in mind that a large amount will slow the absorption of nutrients. And you want those nutrients. You want them bad.
4/ Try to spread your protein intake evenly throughout the day.
Research shows us that more protein means less hunger, a heightened metabolic rate and greater recovery - meaning it helps you get even more sexy. By spreading it evenly throughout the day you will maximally trigger protein synthesis to help you build muscle. This means less body fat for everyone, curves for girls and big arms for boys.
This doesn’t mean you have to dig on steak 24/7, you understand… You have loads of options, many of which have probably never crossed your mind... Lentils, for example, are a cheap and rich source of amino acids [protein], especially lysine and isoleucine, known for their roles in glucose metabolism and muscular repair… They are also known as a ‘slow carb’ - something that is damn near impossible to store as fat - AND you can buy them fully prepared and ready to eat in convenient packaging…
Like I said, you have loads of options, many of which have probably never crossed your mind… Go learn stuff!
“Sit the f*** down and have a beer”
~ Coach Collins
Copyright 2017
Because not everyone wants to weigh and measure their food, and strictly adhere to carbohydrate formulas…
1/ Try to avoid simple carbs pre-workout.
Your body does not need a steady stream of carbs every few hours. As long as you aren’t on a ridiculously low carb diet whilst doing a ridiculously large amount of high intensity exercise, your glycogen levels will be pretty much full and you’ll have more than enough energy to train. If you consume carbs pre or during your workout you will limit fat burning and increase your overall calorie intake. Save carb consumption for post workout or evenings…
This leads us nicely on to...
2/ Save high carb foods for post workout or evenings.
Simply put: after training, your metabolism will be elevated and the carbs you consume will be used to replenish your glycogen stores rather than added to your fat reserves. Carbs after training have also been shown to reduce cortisol - a stress hormone - the reduction of which can improve body composition over time...
You can’t go too far wrong with bananas and sweet potatoes post workout, however, if you are going to choke down a load of ice cream, pizza or cheesecake, now is the best time to do so [from a body composition standpoint...].
3/ Fat isn’t too bad.
Well, some of it is… We all know the good ones - fish oil, coconut oil, nuts, olive oil, butter... We all know the bad ones - margarine, low fat spreads, vegetable oils, anything that’s heavily processed…
Eat good fats before your workout and try to avoid large amounts of saturated fat post workout. A large amount of saturated fat (bacon, fatty fish, cheese, etc) will slow the digestion of your meal…
Don’t over complicate it - some fat immediately post workout won’t do you any harm - but bear in mind that a large amount will slow the absorption of nutrients. And you want those nutrients. You want them bad.
4/ Try to spread your protein intake evenly throughout the day.
Research shows us that more protein means less hunger, a heightened metabolic rate and greater recovery - meaning it helps you get even more sexy. By spreading it evenly throughout the day you will maximally trigger protein synthesis to help you build muscle. This means less body fat for everyone, curves for girls and big arms for boys.
This doesn’t mean you have to dig on steak 24/7, you understand… You have loads of options, many of which have probably never crossed your mind... Lentils, for example, are a cheap and rich source of amino acids [protein], especially lysine and isoleucine, known for their roles in glucose metabolism and muscular repair… They are also known as a ‘slow carb’ - something that is damn near impossible to store as fat - AND you can buy them fully prepared and ready to eat in convenient packaging…
Like I said, you have loads of options, many of which have probably never crossed your mind… Go learn stuff!
“Sit the f*** down and have a beer”
~ Coach Collins
Copyright 2017
