Sai's Studio 2000 Muay Thai Alternative Fitness

Should I Eat Before Exercising?

‘Should I eat before I train?’ The answer to this question varies depending on an individual’s goal. Bodybuilders or people undergoing training for a competition will have different dietary requirements as compared to those who are trying to lose a few pounds and tone their body.

However, the fundamental rule to be followed, irrespective of your goal, is to consume fewer calories than you burn, if you want to lose weight.

Those aiming to gain weight should consume more calories than they burn. Attention needs to be paid to the kind of food to be eaten, how much and whether it should be eaten before training.

Several dieticians and doctors stress on the importance of eating before training, but still some of us may not have an answer to the question ‘Should I eat before I train?’ as this view also differs due to different opinions. This question also includes views on what time frame should be kept between your meal and the workout.

Achieving the right balance

A majority of the dieticians and doctors suggest that you must not eat a heavy meal right before training. This is because in such a situation, the body concentrates more of its energy on digesting all the food. Simultaneously, training uses energy (calories), and if you have not eaten anything before your training, you may not be able to work out at your optimal level.

Some people believe that if they have fat that they need to get rid of, then they can miss out on a pre-workout meal and their body will use the fat for energy. However, this is not true. The body stores fat, as a survival mechanism, and this cannot be used for training sessions. The body will burn muscle prior to burning fat, and this may not be what you are aiming at if you plan to tone your body. Hence, it is recommended to eat food before training.

It is necessary to eat something before training if you want to improve your muscle to fat mass ratio, as not eating will only result in the utilization of muscle mass. Therefore, starving your body prior to training is actually counterproductive. With regards to what to eat before training, ensure that it is something light, nourishing, easily digestible and balanced like carbohydrates, protein and a small amount of fat. You should eat about an hour or two prior to the training session.

Food low in fibre is good before training

Food comparatively low in fiber is also good as this is easily digestible and allows the body to focus more on the workout. Avoid consuming simple sugars such as candy an hour before training as they can result in low blood sugar levels during the workout.

Moreover, drink lots of water (20 ounces) one or two hours prior to training to hyper hydrate your body and allow sufficient time for adequate hydration and urination. Water is a vital ingredient for optimum physical activity and maintenance of normal body temperature.

For some, carbohydrates are good since the body digests them more easily than proteins, but for others, proteins work just as well. Whether engaging in aerobic training such as swimming or biking or an anaerobic activity such as weightlifting or rigorous sit-up and pushup workouts, food having a high content of complex carbohydrates, like whole-grain pasta, rice, bread, and fruits and vegetables are the best sources of energy.

‘Should I eat before I train?’ and what should be eaten before training is something that needs a bit of experimentation to get the right combination.

The Best Food for Energy before Exercising

The best food for energy before training needs to be chosen very carefully, keeping in mind the type and intensity of the activity to be performed as well as the individual body constitution. However, irrespective of the individual constitution and type of activity, carbohydrates should be a significant component in the pre-training diet of every athlete.

The Training Period

The training period is the building phase for any kind of sport or activity and thus it includes longer workout sessions, demanding more intense activities. Naturally, the body needs adequate amount of fuel and nutrition to keep going during the prolonged hours of training, especially if there is more than one training session in a day.

This might require more than one pre-training meal in a day. It is very important to keep stamina levels intact by choosing the best food for energy before training and provide the nutrients for the body to build itself up rather than tear itself apart in a frantic search for energy to keep going.

The best time to have a meal

According to studies, the two best time periods for pre-training meals are 2 to 4 hours before training and then another meal 30 to 60 minutes before exercise. Consuming carbohydrates can be very helpful as they increase the level of blood insulin and act as fuel to provide strength and energy during the training session.

According to a number of studies eating 2 to 4 hours before training can really improve the results. Suggested items for the best foods for energy before training include 8 to 16 ounces of fluids such as syrup and juices, pancakes, cereals, bananas, and one or two slices of toast with jam or fruit toppings. Other possibilities include milk, energy bars and yogurt.

In order to maximize the energy curve for training, it is best to eat in moderation and allow time for the food to be digested. For every hour set aside for digestion, consume 1/2 gram of carbohydrates for every pound of body weight.

The carbohydrates consumed at this time can be a mix of liquid or solid, as long as a proper amount of water is either included in the food item or drunk separately.

Lighter food is best for energy conversion

The best food for energy before training should not have very much fat as this may slow down the process and time taken for digestion, although a small amount of low fat protein may be included in the meal.

It is also important to make changes in the quantity of carbohydrate consumed in the pre-training meal as training time approaches. Consumption should switch to lighter and more easily digestible foods as the training time nears.

Smoothies, breakfast shakes and sports supplements can be part of each serving and should include about 50 grams of carbohydrates.

Although carbohydrates are a part of almost every athlete's diet before training, it is advisable to work with a sports nutritionist and develop a pre-training diet plan that best suits the particular sport and the athlete's current body condition.

It is also important to remember that not only the quantity but also the quality of the food matters in providing the right nutrition and energy. While choosing the best food for energy before training it is essential to prepare a balanced diet that compensates for the loss of nutrients due to the workout.

Simple Nutrition Rules to Build Muscle, Lose Fat & Get Stronger

How you look, feel and train is largely influenced by what you eat. Lack of muscle mass, high body fat, lack of energy at work or at the gym, bad skin, digestive problems, … all of this can be caused by unhealthy nutrition.
Since there’s a lot of confusion about what to eat and why, here are 8 simple nutrition rules that will help you build muscle, have more energy,lose fat & get stronger.

1. Eat Breakfast. You get energy from the first hour and you’ll be less hungry the rest of the day. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong & healthy breakfast.

2. Eat Every 3 Hours. The easiest way: breakfast, lunch, dinner, post workout, pre bed and 2 snacks in between. Benefits:

* Less Hunger. Eating more smaller meals vs. few big meals will decrease your stomach size. You’ll feel full faster and your waist will trim.
* Less Cravings. Not eating for long periods usually causes overeating at the next meal or ending at the chocolate machine.

Eat at fixed times every day and your body will get hungry at those fixed times. Example: 7am, 10am, 1pm, 4pm, 6pm, 7pm & 10pm.

3. Eat Protein with Each Meal. You need protein to build and maintain muscle. Proteins also help fat loss since they have the highest thermic effect. And they satiate: proteins make you full longer than carbs.

How much protein should you eat daily? At least 1g per pound of body-weight. That’s 200g/day if you weigh 200lbs. The easiest way to get this amount is to eat a whole protein source with each meal. Some include:

* Red Meat. Beef, pork, lamb, etc.
* Poultry. Chicken, turkey, duck, etc.
* Fish. Tuna, salmon, sardines, mackerel, etc.
* Eggs. Don’t believe the cholesterol myths. Eat the yolk.
* Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
* Nuts. Cashews, brazils, macadamias, almonds and pine nuts
* Whey. Not necessary but great for easy post workout shakes as this protein is fast to digest.

4. Eat Fruits & Veggies with Each Meal. Most of them are low calorie: you can eat your stomach full without gaining fat or weight. Fruits & veggies are also full of vitamins, minerals, antioxidants and fiber which helps digestion.

5. Eat Carbs Post Workout Only. 70% of the worlds population is carb intolerant: they get fat eating excess carbs. While you need carbs for energy, most people eat more than they need. Limit your carb intake to post workout only.

* Eat Fruits & Veggies with all Meals. These contain little carbs compared to whole grains. Exception: corn, carrots, raisins.
* Other Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.
* Exception. If you’re a skinny guy who wants to gain weight: eat carbs post workout and post post workout. More if needed.

6. Eat Healthy Fats. Healthy fats improve fat loss and health. They also satiate, digest slowly and are cheap. Eat healthy fats with every meal and avoid artificial trans -fats & margarine. Balance your fat intake.

* Saturated Fats. Increase testosterone levels. Dietary cholesterol is not bound to blood cholesterol. Real butter, whole eggs, red meat.
* Monounsaturated Fats. Protect against heart diseases and cancers. Extra virgin olive oil, olives, mixed nuts.
* Polyunsaturated Fats. Increase testosterone levels, promote fat loss, decrease inflammation, … Fish oil, ground flax seeds, mixed nuts.

7. Drink Water. Muay Thai fitness training causes water loss through sweating which can impair muscle recovery. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.

* 2-3 Litres Water/Day. Drink 1 cup of water first thing on waking up, 2 cups with each meal and sip water during your workout.
* Get a Brita Filter. Cheaper than bottled water and tastes better than straight tap water. Try also green tea & water with squeezed lemon.
* Ignore Water Intoxication. Eating healthy as explained in this post will make sure you replenish your electrolytes. Unless you do crazy stuff like drinking 2 litres water in 10mins, you’ll be safe.

8. Eat Whole Foods 90% of the time.

* Whole Foods. Unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, veggies, legumes, fruits, rice, oats, quinoa, …
* Processed Foods. Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more chemicals. Examples: breads, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements, …

Eat whole foods 90% of the time. Difference in result is insignificant compared to eating 100% healthy. So if you eat 6x/day, you can eat 4 junk meals per week guilt-free. Same with alcohol & sweet drinks: 10% of the time is ok.

Example Diet. Forget about portion size and calories. Just eat your stomach full. You won’t get fat eating healthy foods. Especially not if you exercise and train hard.

Example diet using the above 8 nutrition rules:

* Breakfast: eggs with veggies, orange, green tea
* Snack: mixed nuts, pear or apple
* Lunch: tuna, tomatoes, lettuce, olive oil or vinegar
* Snack: cottage cheese with apple
* Post workout: ground round, quinoa, spinach, banana
* Dinner: chicken, spinach, baby carrots or salad
* Pre-bed snack: cottage cheese, berries, ground flax seeds, fish oil

Nobody has time to cook 6x/day. Prepare your food for the day while making breakfast or dinner. This takes about 1 hour and is key to making this work and saving you time later in the day.... this will also stop you wanting to snack on junk food.

Five Ways to Start Eating Better Right Now

Sometimes it is too easy to make excuses about eating the right foods. Whether it’s simply inconvenient, we feel that eating healthy deprives us, or the lure of unhealthy food is too strong, we end up putting off eating right until it may be too late. Here are five easy ways that you can start eating better, right now – today even, before you get into more unhealthy territory.

1. Start with dessert.

Sometimes, there is nothing quite like a dessert, especially after a good dinner. However, that simple little piece of cake may pack more than half of your day’s calorie allotment. This is the perfect opportunity to start sneaking some healthy food choices into your diet, and chances are, you’ll end up liking them just as much. Instead of having that piece of cake, try a piece of fruit. If that is too much, consider adding frozen yogurt instead. Making small changes like this during one meal will help you make bigger changes all day long.

2. Replace your snacks with something better.

Afternoon snacks are sometimes necessary to get us through a long day, but that doesn’t mean that you have to automatically reach for a chocolate bar. In fact, what your body really needs is a quick dose of protein. It will hold you longer and give you more energy than simple carbs. Instead of something sweet, go with a small serving of low fat cottage cheese, or a stick of low fat string cheese. Other great snacks include a small handful of peanuts, or almonds that contain healthy fats.

3. Throw out that fizzy drink.

Many of us have a nasty fizzy drink habit that can be hard to break. Start by replacing one fizzy drink a day with some sparkling flavored water. You’ll still get that carbonation, and the flavor will make the water a little more palatable. Once you’ve cut back on one fizzy drink, gradually increase your replacements until you’re no longer drinking any. It will be easier on your body to gradually wean yourself off of the caffeine and sugar. Fizzy drinks are full of empty calories, and you should notice a big difference, even by cutting only one out of your daily diet.

4. Switch up your carbs.

Instead of reaching for a loaf of white bread in your local shop, go for more natural carbs like fruit and vegetables with a low G.I index these will not give you the insulin spike grain based carbs can give you.

5. Skip the dressing.

If you eat a lot of salads, but can’t seem to lose any weight, the culprit may be your dressing. Replace any high sugar dressings with either low or non sugar vinaigrettes or switch to a lower sugar version of your current dressing. Instead of putting it on your salad, place it on the side and dip your lettuce in. You’ll be surprised at how much you have left over.

How to Retrain Your Cravings

Whenever you start a new diet, cravings are pretty much inevitable. It can get to the point where you feel as though you'll literally stop existing unless you cave in. Countless diets are broken due to cravings, but there are a few techniques that you can use to retrain your cravings and keep your diet on track.

First, before you even start your diet, you'll need to figure out what your trigger foods are, the ones that you simply cannot do without, the ones that always derail your diet. By looking at this process logically, you can skip a lot of the problems that can happen when you first start your diet.

Whatever diet you pick, you'll most likely find that you'll have to give up these trigger foods. You're brain is convinced their necessary and it will start sending out the signals that start the craving process when it doesn't get them.

In order to retrain your cravings, you're going to need to start gradually. As an example, let's use sugar soda drinks like coke to illustrate this process. If you currently drink 3-4 cans a day, you're dealing with two major triggers, caffeine and sugar. Cutting out the drink altogether is a great way to lose weight, but it can also be very difficult.

Personally, I like diet versions of the drinks which has caffeine but not sugar and there are some varieties without caffeine. First try switching to diet versions from sugar versions. The taste will grow on you. Then you can move on to caffeine free diet drinks. However, if you simply cannot stand diet version of your drinks then here is another technique you can try...

Let's concentrate first on dealing with the craving for caffeine. Soda type drinks do pack quite a punch in this department, but not as much as tea or coffee. Instead of reaching immediately for a sugar soda drink, try a cup of tea (no cream or sugar) or a plain cup of coffee. You're getting the same amount of caffeine you're used to, without any of the calories in the soda drink.

Now, let's move on to handling the sugar problem. Since there are literally at least ten teaspoons of sugar in the average can of soda type drinks, your body is used to quite a bit of sugar at this point. Sugar cravings are some of the hardest to face, and your best bet is to avoid going completely cold turkey.

You can start by cutting back on one soda type drink a day (replacing it with a cup of coffee or tea) and then gradually keep cutting back until you're completely off it. This gradual method helps your brain and your body retrain from relying on this burst of sugar. You'll get more time to adjust and it will be much easier to completely get it out of your life with this technique. You can also try substituting with something that has a little sugar but fewer calories.

The key to retraining your cravings is to take it slow and avoid going cold turkey. Sugar and caffeine are quite a bit like serious drugs or even cigarettes. They can be addicting and without help, it can be very hard to simply stop. Weaning is by far the easiest method to try and it will help reduce your risk of failure.

The Window Of Opportunity

You have 2 - 4 critical hours to maximize your gains after a workout. Want to know how?

There is a very important aspect of recovery after a workout that is often overlooked but can give you the results you're looking for. It is known as the Two - Four Hour Window of Opportunity.

When you exercise, your body burns carbohydrates for energy and breaks down your muscle tissue (especially if you are weight training). Immediately after a workout, the body has an enhanced ability to utilize nutrients such as glucose (sugar) and protein (your body's main building blocks) in order to rebuild and recover from your exercise.

Taking in nutrients immediately after exercise helps you to recover faster and feel better after a workout.

* Protein - Immediately following a workout, (within a few minutes of completion) take some protein. The easiest and best way to do this is in the form of a protein powder, though a food source such as milk will do. Taking protein gives your body something to rebuild with instead of tearing down it's own muscle tissue for building blocks. Do not take protein right before a workout as it will just sit in your gut and may cause bloating (among other things).

* Carbohydrates - Take in about 60 to 100 grams of carbohydrates to help the body refuel. Your body is most efficient at rebuilding it's carbohydrate stores immediately after a workout.

A few common examples of healthy carbs to take after a workout include juices, fruits, and sports drinks. Examples of protein foods include milk, eggs, poultry, fish, meat, or soy products. Flavored yogurt is an excellent example of a post-workout snack. It contains simple carbs, protein and calcium all in one.

* Post-Workout Meal - About one hour after the workout, take in a high quality source of protein and a good supply of carbohydrates such as grains or cereals. At this time, the body has settled down from the stress of the workout and is looking to rebuild. By supplying an ample amount of raw materials, you will be preventing the body from eating itself in order to recover.

* Relax - This is when you truly recover from a workout!

Protein

Protein in the human body

Take away the water and about 75 percent of your weight is protein. This chemical family is found throughout the body. It's in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.
Twenty or so basic building blocks, called amino acids, provide the raw material for all proteins. Following genetic instructions, the body strings together amino acids. Some genes call for short chains, others are blueprints for long chains that fold, origami-like, into intricate, three-dimensional structures.
Because the body doesn't store amino acids, as it does fats or carbohydrates, it needs a daily supply of amino acids to make new protein.

Amino acids, the body's building blocks, are instrumental in forming cells, repairing tissue, making antibodies (to combat invading bacteria and viruses), building nucleoproteins (RNA/DNA), carrying oxygen throughout the body, assisting muscle activity, as well as being part of the enzyme and hormonal system. The human body requires approximately 20 amino acids in order to synthesize proteins. About half of the amino acids are made by the body and so don't need to be in the diet - these are known as the 'nonessential' amino acids (not essential in the diet). The remaining amino acids (actually 9 for adults, 10 for the young) are not made in the body, so are obtained only from food - these are the 'essential' amino acids (essential in the diet).

Appropriate Dietary Protein Intake

Protein is not stored in the body as such, unlike fat (in fat cells) and glucose (in muscle or liver). Because muscles, for example, are built from protein, we need to consume, and synthesize, enough protein to maintain healthy, hard-working muscles.

What about excessive protein consumption?

Be wary of high-protein diets, which may also be high in fat and may lead to high cholesterol, heart disease or other diseases, such as gout. A high-protein diet may put additional strain on the kidneys when extra waste matter (the end product of protein metabolism) is excreted in the urine.

What about insufficient protein consumption?

Lack of protein on the other hand, can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death. Protein malnutrition leads to the condition known as kwashiorkor, suffered especially by people in regions of the world where protein is not available.

Adequate protein consumption

A nutritionally balanced diet provides adequate protein, and a vegetarian diet can provide the proper combination of plant proteins to achieve this. Two to three servings of protein-rich food supplies the daily needs of most adults, depending upon age, medical conditions, and the type of diet employed. Select lean meat, poultry without skin, fish, dry beans, lentils, and legumes often, as these are the protein choices lowest in fat content.

Food Sources of Protein

If the protein in a food supplies enough of the essential amino acids, it is called a complete protein; if not, it is an incomplete protein. The protein content of cooked meat and dairy products is from 15% to 40%, and that of cooked cereals, beans, lentils, and peas only from 3% to 10%.
Animal dietary protein sources

All meat and other animal products are sources of complete protein. For example:

* beef, lamb, pork
* poultry, eggs
* fish, shellfish
* milk and milk products

Vegetable dietary protein sources

Plant foods contain the same amino acids as animal foods, but in differing amounts. Protein in foods such as most grains, fruits, and vegetables are considered incomplete proteins, being either low in, or lacking, one of the essential amino acids. Plant protein sources can be combined with other plant or animal products to form a complete protein; eg rice and beans, milk and wheat cereal, corn and beans.

Plant foods considered complete proteins:

* Nuts
* Soy foods (tofu, tempeh, miso, and soy milk)
* Sprouted seeds (each type of sprout differs in nutrient proportions, so eat a variety)
* Grains (especially amaranth and quinoa, highest in protein)
* Beans and legumes (especially when eaten raw)
* Spirulina and chorella or blue-green algae (over 60% protein)

Recommended Dietary Allowance (RDA) for Protein

Daily Protein Intake

A minimum daily intake of protein is about .36 grams per lb or 0.8 grams per kilogram of body weight, while excess protein is defined as anything more than twice that amount. For an average-build 155 lb/70 kg man in good health, the RDA amounts to 56g as a minimum, but less than 112g per day. A percentage of the population, however - growing children, pregnant and lactating women, the elderly, anyone undergoing severe stress (trauma, hospitalization, surgery), disease or disability - need more protein than the RDA. Also anyone doing endurance training (not resistance training which builds muscle and uses protein more efficiently) requires higher dietary protein - from ¼ to ½ as much again per day.

Protein and Food Servings

Common serving sizes for a healthy adult consuming 2 to 3 servings per day to provide adequate protein:

* 2-3 ounces/56-85g of cooked lean meat, poultry, and fish
* ½ cup of cooked dry beans, lentils, or legumes
* 1 egg or 2 tablespoons of peanut butter (equivalent to 1 ounce/28g of lean meat).

For example, cereal with milk for breakfast, a peanut butter and jelly sandwich for lunch, and a piece of fish with a side of beans for dinner, totals about 70 grams of protein for the day. 1 gram of protein is equal to 4 calories, so a food serving containing 20 g or 0.7oz of protein equates to 80 calories.

Conclusion

As a rule of thumb, three times each day you should consume about the amount of protein source in a food serving which could be held in the palm of your hand — about the size of a chicken breast. This constitutes about 30% of your calories. Have whatever fat comes associated with that protein, and add the equivalent of three handfuls of high-fiber vegetables.