YMCA Healthy Living Magazine Spring 2020 - Page 15

This will give you more carbohydrate and protein than the average person to support your exercise routine .
For those of us who sit most of the day or do a 30-minute home workout for general fitness a few times a week , we should divide our plate into quarters :
} one quarter carbohydrate } one quarter protein } half a plate of vegetables .
A quarter of the plate is around a fist size ( with a bigger person likely to have a larger fist , which makes sense on what they will need ).
When should I eat ?
Eat your standard main meal around two hours before a workout . A small snack ( such as a piece of fruit or handful of almonds ) works well if your workout is less than 90 minutes and not high intensity .
If you ’ re going to have a longer , more intense session ( and particularly if you are looking for muscle gain ) top up with an additional small meal or snack that has carbohydrate and protein foods an hour before the workout . The carbohydrate is important to fuel the session , sparing the protein to be used for muscle growth and repair . Try a small bowl of cereal , a tub of yoghurt with chopped almonds or a fruit smoothie . Do this again after the workout if weight gain and muscle mass are your goals .

Snack ideas

} Smoothie : fist size of fruit , handful of almonds , milk , yoghurt
} Rice pudding with cinnamon : add crushed almonds and pumpkin seeds on top } Bowl of minestrone soup } Corn on the cob with melted cheese } Antipasto platter : almonds , cheese , cherry tomatoes , olives and wholegrain crackers } Homemade savoury muffin with cheese , corn , crushed nuts and zucchini } Wholegrain toast with banana , drizzle of honey and nut spread } Hummus dip with cut veg } Hard-boiled egg and lettuce wrap } Scrambled eggs with a handful of spinach on wholegrain toast } Can of tuna , salmon or sardines on crackers with tomato } Fresh berries with almonds and dark chocolate
FEATURE ARTICLE SPRING 2020
THE CARBOHYDRATE IS IMPORTANT TO FUEL THE SESSION , SPARING THE PROTEIN TO BE USED FOR MUSCLE GROWTH AND REPAIR .
It can be tempting to raid the fridge or pantry after a workout , however , try to refrain . If you ’ re working out to maintain strength ( rather than gain mass ) and for general health and enjoyment , it is generally not necessary to add extra food to your diet . Move the timing of your food around and eat at what would be your next usual meal or snack after the session .
What about protein ?
Whatever your workout regime , make sure you include enough protein to maintain and repair your muscles . Research shows that 25 to 30 grams of protein per meal is an optimal amount of protein for the body to use . The body is limited to how much protein it can use at one time , which is why it ’ s suggested to include 25 to 30 grams of protein per meal , rather than in one big meal at the end of the day .
For references go to : www . simoneaustin . com . au / blog / what-you-need-to-eat-to-support-your-health-andhome-workout
YMCA HEALTHY LIVING MAGAZINE 15