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Question
Posted by: Anon | 2010/03/17

Carbs info

I read in your reply to 114 (Building muscle) that you need to take carbs &  Protein 1-2 hours before, and within 1/2 hour after exercises. I would like to know what the intake must be for the excercises in 119 (Diet for toning)

Eating before exercise is important to sustain blood glucose levels during the training session. However, your body stores fuel in your muscles and liver in the form of ‘glycogen’ (stored carbohydrates) which can sustain exercise for up to 60-90 minutes. Therefore, a training session that is less than 60-90 minutes should not require nutritional support. If you do feel fatigued and low in energy during an exercise session, you should consume a small, easily digested carbohydrate such as a fruit or crackers.

Your prime recovery time is within 30 minutes of exercise. You should try to eat your next meal or snack within this time in order to stabilize blood glucose levels and replace glycogen stores. An extra meal or recovery drink is not necessary and generally provide large amounts of unwanted kilojoules (or calories). However, if your next training session is within 8 hours, an additional recovery snack/ drink/ meal is necessary.

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Our expert says:
Expert ImageSports Nutrition

Dear Anon,

Your dietary intake for toning would be the same as for building muscle, the difference would be in the training. It will also really only apply if you exercise for more than 1 hour at a time.

So to recap....this is what you can do with regards to your training nutrition:

"Have breakfast if you train in the morning about 1-2 hours before you train, make sure this meal has got some carbohydrate (a slice of bread, breakfast cereal) and a portion of protein (matchbox size of low fat cheese or ham, one boiled egg, etc). This will ensure your muscles have enough fuel during your training session to keep building muscle and to not break it down.

Then during your training (if you train longer than 90 minutes) you can drink a normal sports drink (energade, powerade, etc.) to keep the carbohydrate levels up and if you can afford it, you can add a protein to the sports drink (eg. peptopro - which you can get from pharmacies). It is very expensive (R100 for 10 sachets) and not a MUST if you want to gain muscle, it is an optional extra.

The last tip is to then have a meal / meal replacement shake within a half an hour after your training session. This will ensure that your muscle glycogen stores re-synthesize (to help you train better the next day) as well as help your muscle recover from any damage caused during the training session. The way muscle gets stronger is by breaking it down and rebuilding it again. This can be a normal meal that you would have, i.e. a sandwich or you can have a meal replacement shake if it is more practical (good examples are Nestle Nutren Active, Ensure, Replace, etc.)

Good luck & enjoy the training!
Sunita

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

1
Our users say:
Posted by: Sports Nutrition | 2010/03/18

Dear Anon,

Your dietary intake for toning would be the same as for building muscle, the difference would be in the training. It will also really only apply if you exercise for more than 1 hour at a time.

So to recap....this is what you can do with regards to your training nutrition:

"Have breakfast if you train in the morning about 1-2 hours before you train, make sure this meal has got some carbohydrate (a slice of bread, breakfast cereal) and a portion of protein (matchbox size of low fat cheese or ham, one boiled egg, etc). This will ensure your muscles have enough fuel during your training session to keep building muscle and to not break it down.

Then during your training (if you train longer than 90 minutes) you can drink a normal sports drink (energade, powerade, etc.) to keep the carbohydrate levels up and if you can afford it, you can add a protein to the sports drink (eg. peptopro - which you can get from pharmacies). It is very expensive (R100 for 10 sachets) and not a MUST if you want to gain muscle, it is an optional extra.

The last tip is to then have a meal / meal replacement shake within a half an hour after your training session. This will ensure that your muscle glycogen stores re-synthesize (to help you train better the next day) as well as help your muscle recover from any damage caused during the training session. The way muscle gets stronger is by breaking it down and rebuilding it again. This can be a normal meal that you would have, i.e. a sandwich or you can have a meal replacement shake if it is more practical (good examples are Nestle Nutren Active, Ensure, Replace, etc.)

Good luck & enjoy the training!
Sunita

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