You’re training hard, have an abundance of energy, hitting PRs each week and see progress: then suddenly all of that stops. You become frustrated and begin to cut workouts short and eventually stop going to the gym. Does any of that sound familiar?
As the timeless phrase states, it’s 80 percent diet and 20 percent exercise. Though the quote only goes to show the importance of nutrition in combination with training, it still rings true. Your nutrition needs the same focus – if not more – as your training because nutrition supports the goals you have in regards to training.
When it comes to nutrition and training there are some factors you should know about that can help you achieve results, get back on track, and see constant progress when implemented.
Carbohydrates
Many fear that carbs will make them fat which results in restricting them or avoiding carbs together which is a common mistake. Carbs are necessary for muscle growth and to function properly.
Carbs are considered a protein-sparing nutrient, meaning when the body is looking for glycogen to use to fuel itself, it’ll take from carbs rather than break down the muscle tissue. Carbs such as whole-grain bread and brown rice are the type that’ll help you train harder. The timing of carbs is also important to consider in conjunction with training.
Intra Workout VS Post Workout
Intra workout carbs and carbs post-workout both have their own benefits when implemented. Intra workout carbs are the idea of eating carbs during your workout, especially fast-acting carbs such as Gatorade or even a Rice Krispy. This will help prevent fatigue during your workout.
There is also the option of carbs post-workout. After a workout, the body starts the recovery process, and consuming carbs post-workout will contribute to replenishing glycogen and glucose. This will prevent the loss of muscle as insulin levels will boost and help your body utilize the protein to rebuild and repair the body rather than use it as fuel.
Water Intake
Water is an essential part of nutrition to prevent dehydration. When training, fluids are lost through sweat, though some may not mind sweat as they believe that is their way of working out hard enough: it’s not. Not having enough water intake when training or even being an average person can cause an increase in heart rate and blood pressure.
Drink water before, during, and after an exercise to ensure adequate intake. It’s been proven that drinking adequate amounts of water a day such as a gallon or more can boost your metabolism – hello weight loss – cleanse the body and also suppress your appetite. By increasing water, you’ll also lose water weight and your body will appear tighter.
Protein
It doesn’t matter what type of exercise you do or don’t do: everyone needs protein in their diet. It’s more important for those training to get enough protein so that the body gets enough nutrients to recover properly from the work. No matter your end goal protein is necessary.
Protein also promotes weight loss as it can reduce hunger and also boost metabolism. Consuming enough protein on a regular basis can impact both your training regime and recovery time for the better.
Supplements
Before there were powders and pills, there was such a thing as hard work, but supplements now make the hard work a little less hard. What follows are two supplements that can be combined with nutrition and training to yield results.
Protein Powder: Protein powder makes protein shakes which is convenient if you can’t get to solid food right after a workout. It also helps people meet their protein intake if they can’t fit down any more food. Some argue to drink a protein shake after working out and others argue before. It truly just matters you’re getting an adequate intake.
Creatine Monohydrate: Creatine is naturally found in muscles and helps the muscle produce energy during training. Don’t be surprised if the scale goes up some pounds, creatine causes muscles to hold water during the loading phase and usually subsides after frequent usage.
Remember, you won’t lose weight if you are in a surplus and not burning more than you intake, and you won’t lose weight if you restrict your nutrition either. The two go hand in hand when wanting to achieve long term results.
It can be difficult to find a balance so slowly begin to implement these factors and prepare to see the change! Keep reading to learn about Injury Prevention: 5 Steps To An Injury-Free Running Season