Workout Fuel: Protein or Carbs?

By Phillip Lopez 

The subject of the best workout fuel is highly debated in within the fitness community. From online fitness forums to conversations that take place at gyms, people have a difference of opinion about this.

Some so-called "experts" or "gurus" are in agreement that fitness buffs and athletes are better served by taking in a carbohydrate-rich meals before working out. However, there are many other individuals that make an argument for loading up with protein in order to optimize your workouts.

The argument for the protein-rich meals before a workout supporters is that our body does not necessarily need carbs. They claim that when the body registers that there are no carbs to burn for energy, it will make up for it by burning body fat instead. In turn, this will help burn body fat and optimize your workouts or just health in general.

It is accurate that the human body does not need carbohydrates to survive, however there is an ample amount of scientific findings in journals, magazines, etc. that undoubtedly show that carbohydrates improve the body's overall performance. This is true when applied to any physical activity, unless you're just lying around the house or sitting down.

Another thing that supporters of protein should keep in mind is that the buck does not stop at the pre-workout meal or snack. One must also make it a habit to take in lesser calories that your body can burn off for optimal results in body fat loss.

What Does The Science Say?

The argument that experts make is that most of the evidence backed by science supports them in that carbohydrates are a better choice for a pre-workout meal or snack. Their claim is that carbs can provide one's body with an energy source that is available promptly rather than the latter which is not nearly as effective when it comes to workout fuel.

The breakdown is that eating or drinking carbohydrates before a workout helps because it rapidly fills your muscles with glycogen, which is how your body stores carbs. When one works out their muscles simply extract the stored carbs for a quick source of energy to fuel their workouts.

Pre-Workout Meal Ideas

Scientific research backs the notion that the best results come from eating a high carb meal roughly 3 to 4 hours before getting into any major physical activity. 

What happens here is this allows the body to start digesting the meal and having it move from the stomach over to the small intestine. This will in turn help one avoid a number of symptoms such as vomiting, nausea and diarrhea when exercising.

For those that can handle eating closer to their workout, it is advised for them to eat an additional high carb snack between 1 to 2 hours before crunch time (pun intended).

However, these snack or meals don't only have to have carbs, it is recommended that they also contain some protein and as little fat as possible. These will slow down the digestion process handily.

Best Pre-Workout Foods

Oats

A fantastic choice for a pre-workout meal is a cup of plain old oatmeal, preferably 30 minutes before working out. This is filled with a hefty load of fiber which will in turn slow down the release of the necessary glucose from the carbs into your bloodstream during exercise, a good stable source of energy. Moreover, oats bring B vitamins into the mix which aid in turning carbs into energy.

Fruit Smoothies

The great thing about smoothies is that they are very easy to consume rapidly as well as digest. These can be made with some fruit juice, plain yogurt and fruit which are rich in carbs and also contain an excellent source of protein. The carbohydrates are quickly converted into workout fuel while the protein helps for after the workout by helping avoid any damage to the muscles.

Bananas

Another great food is the banana, rich in carbs and potassium which helps with muscle function and nerves as well. A good recipe for early bird workouts is a medium-sized banana with a cup of Greek yogurt about 30 minutes prior to working out.

High Quality Pre-Workout Meals And Snacks Include:

Meals (in small portions)

Pasta with a tomato based sauce 
Chicken and salad roll 
Whole grain breakfast cereal with low-fat milk 
White rice with a small serving of chicken and grilled vegetables 
Snacks

Low fat milk with a piece of fruit 
Peanut butter on whole grain toast 
Fruit salad with plain yogurt 
Nuts and fresh fruit 
Whole grain toast with honey or jam 
Whole grain toast with hard-boiled egg

What To Avoid Before Your Workout

Foods that are high in fat can have a negative effect on a workout because they can make you feel lethargic and may bring forth cramps as fat exits the stomach quite slowly.

You really want to avoid simple carbs like sugar or candy which can make you crash prior to a workout. They lack the stability that complex carbs bring to the table when working out because the energy they bring is short-lived.

Smaller-meals are ideal because when you eat too much before a workout it can make you feel lethargic and may result in nausea, indigestion, or even vomiting.

Take Home Message

The experts concur that high carb meals are a far better choice over high protein meals when it comes to workout fuel. The reason being that one's muscles are in need of a quickly available source of glucose for optimal results during high intensity physical activity.

For those that avoid carbs and choose a high protein meal, they may expect to encounter a lethargic feeling followed by less than desired results from a workout. 

The best choice for any athlete is to consume a high carb meal or snack for workout fuel, this is also a very simple and abundantly available choice.

Additionally, high carb based meals will also be easier on the stomach as it quickly travels from the stomach to the small intestine therefore helping one avoid any unwanted side effects such as vomiting or nausea during high intensity workouts.

It is important to optimize your nutrition levels as this is what fuels your workouts. 

With the appropriate fuel your body will be awarded with high performance workouts.

For more free information on diet and exercise go to:

http://www.stubbornweightlosstips.net

Article Source: http://EzineArticles.com/?expert=Phillip_Lopez

How Much Protein Do You Need

By Robert Lalonde 

People are often concerned about eating the right foods. In North America however, we rarely worry about whether or not we are eating enough protein.

The general recommendation for adults is to eat a minimum of 0.8 grams of protein for every kilogram of body weight per day. That works out to.36 grams per pound of body weight or about 58 grams for an adult that weighs 160 pounds.

It's important to realize that this recommendation is a 'minimum daily requirement.' This is not the amount required to keep you in great shape nor is it an optimum amount for many people.

Average Protein Intake

According to statistics, adults in the US get an average of 15 percent of their calories from protein. It is generally thought that increasing your intake so it provides you with 20 to 25 percent of your total calories could significantly reduce the risk of heart disease.

It is also recommended that you reduce your intake of carbohydrates. An added benefit is that a higher protein diet is also beneficial for weight loss.

The exception is that people who have diabetes or early-stage kidney disease should stick with the recommended intake of 0.8 to 1.0 gram per kilogram of body weight.

Types of Protein

Proteins are made up of amino acids which are the building blocks of your body. 

Those amino acids that cannot be made by the body are known as essential amino acids. They're called essential because we have to get them from our diet.

As a result, we classify protein in two classes:

Complete Proteins - provide all of the essential amino acids in one food. They are also referred to as high quality protein. Examples of complete protein sources are fish, meat, poultry, eggs and dairy.

Incomplete Proteins - proteins that are missing some of the essential amino acids.

 If you don't eat complete protein sources, you must combine incomplete proteins to ensure you obtain all the essential amino acids. These combinations of incomplete proteins are called complementary proteins.

Best Source of Protein

Fish is one of the better choices for protein because it is low in fat and high in omega-3 fatty acids. According to research, you can reduce the risk of heart disease by eating 6 ounces of fatty fish every week.

Beef and pork can also be a good source of omega-3 fatty acids provided they are grass-fed. Most beef and pork are grain-fed and provide omega-6 fatty acids.

Higher Protein Diets Are Not Bad for Your Heart

What about concerns that diets that are high in protein and fat and low in carbohydrates cause harm to your heart? Well, recent research does not support these claims. In fact, it appears that eating more protein, especially vegetable protein, while cutting back on easily digested carbohydrates may benefit the heart.

Who Needs More Protein

The recommended daily allowance is for a typical healthy adult. Growing children, pregnant and lactating women, very active individuals, seniors and people undergoing stress or illness, probably need more protein. In these cases, the protein intake should be increased to 1.2 to 1.8 g/kg.

How To Get Enough Protein

Good protein sources are usually not as readily available as carbohydrates. The easiest way to increase your protein intake is to have some protein with each of your meals.

Protein and Weight Loss

If you are dieting and trying to lose weight, you might want to increase your protein intake even more. Recent studies show that a low glycemic load diet which provides about one-third of calories from protein is the best approach for weight loss.(1)

Conclusion:

If you are in one of the groups that could use a bit more protein, you should be getting about 20 to 25 percent of your calories from protein. If you are dieting and trying to lose weight, it is best if you get one-third of your calories from protein.

It isn't necessary to obsess about calories and exact protein content. The simplest way to get the right amount of protein is to have a protein source take up about 20 to 30 percent of your plate at each meal.

(1) http://jama.jamanetwork.com/article.aspx?articleid=1199154

You can find more diet and health related articles from the author on his blog http://easyleanandhealthy.com/blog/

Article Source: http://EzineArticles.com/?expert=Robert_Lalonde