Which tactics seem to work best for body composition and performance?
Below are common recommendations, please keep in mind that nutrition can be distinctive to each person. First of all you need to make sure that you are getting adequate carbohydrates, fats, protein, and micronutrients throughout the day to fuel your particular lifestyle. This may change day by day and person by person, depending on activities and fitness level.
…that is when we eat our meals around strong physical activity and exercise. Balance for sufficient fuelling for energy and feeling uncomfortable during workout. Our nutrition goal is directed towards performance and recovery from strenuous exercise as well as improving body composition.
Carbohydrates are an important pre-exercise nutrient as it is the main source for energy and the main source for glycogen which is stored in our fuel tank for later use. Without going into too much detail, you should add carbohydrates like oatmeal, rice, pasta, and bread to meal ideally 3-4 hours before exercise. Just watch your calorie in and out balance that you don’t end up overeating, hurting your body composition and performance.
As working out before breakfast is good for weight loss, you should consider fuelling up a little if you work out more than 90min.
If you are exercising for less than 60 to 90 minutes, you don’t need sugar-filled sports drinks, just use water to rehydrate. For endurance exercise a rule of thumb is 30 -60 grams of carbohydrates per hour to extend endurance and performance. Vary the dose and use the trial-and-error method for best results. Eat whole foods like bread, fruits and drink sport beverages that include carbohydrates and protein.
…is a critical part of nutrient timing, as it can initiate the rebuilding of damaged muscle tissue and restoration of energy reserves. To enhance both body composition and exercise performance consume nutrients 30 and 60 minutes after your workout. Include carbohydrates for muscle glycogen resynthesis. You may try a bagel, muffin, pasta, or cereal. Add g protein to further increase glycogen storage and muscle protein synthesis. This way you can begin the recovery process as soon as possible.
…information is all over the place. You need to decide what you like and what fits your life. Eating frequently might help with optimizing some aspects of performance, body composition, and health, as well as it might keep you from being over-hungry and gorging at the next meal.
Remember these are guidelines only; we are not all identical twins, have the same body composition and do exercises with different intensity. For improvements in body composition, you should understand your total daily needs.