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Daily requirements
Jun 13, 2013

So I am wondering what food groups and portions to eat when. I have an office job but do p90x every afternoon followed some days with rugby training. I am healthy, 5'10 about 78kg. Should I be trying to eat certain foods before or after weight or cardio exercise, i know a mixed diet is important but i dont know how mixed, do i need a daily plan or a weekly plan, i am more concerned with simple and nutritious than with taste. An answer would be very appreciated

Response from Mr. Vergel

Food and Hydration

Drink at least eight glasses of water a day to keep hydrated. Dehydration can rob you of energy for your workouts. Drink plenty of water while working out and avoid sugary drinks, since they will cause fatigue after an initial burst of energy. Some people like to drink green tea or creatine in juice before a workout to help increase energy levels through a workout.

A light carbohydrate meal (fruits, carbohydrate drinks, etc.) before a workout and a protein-rich one afterwards is advisable. Keep yourself well hydrated with plenty of water throughout the workout. And get plenty of rest aft erwards.

Do not work out after eating a regular meal. Wait at least two hours. If you need a snack, have some fruit and a slice of toast with peanut butter one hour or more before working out. Do not consume protein shakes before working out (leave them for after the workout). Digestion will slow down your workouts and bring your energy down. Within 30-60 minutes after the workout, feed your muscles with a balanced meal containing protein, good fats (olive oil, flaxseed oil), and complex carbohydrates, like fruits and whole grains.

Supplements like glutamine, creatine, and whey protein may be a good thing to consider. A shake containing one heaping tablespoon of glutamine, two tablespoons of flaxseed oil, one or two scoops of whey protein, fruit, and milk (if you are not lactose intolerant, otherwise almond or rice milk, though not soy, since it has been shown to increase estrogen in both men and women), provides a good balanced meal after a workout.

From: Exercise: The Best Therapy for Managing Side Effects

Nelson



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