Wednesday, February 16, 2011
These are a few important nutritional aspects
To get all of my required Vitamins and Minerals, I take a multivitamin. It's difficult to obtain all the required Vitamins and Minerals from food because it takes a variety of foods to reach these goals, and you might not have access to the right types of foods to begin with. So, it makes getting the recommended Vitamins and Minerals easier if you take a multivitamin. Vitamins are absorbed better from foods than from vitamin pills or multivitamins, so its important that you're not just relying on your multivitamin for vitamin consumption. I like to break the vitamin in half and take half in the morning and half after dinner because your body fights for the absorption of all the vitamins your consuming from your multivitamin and a lot of vitamins don't get absorbed very well because of this. If you take half, its more likely that more of the vitamins with get absorbed. It's not necessary to take more than one multivitamin a day because you'll be getting a fair amount of different vitamins from food you consume if your eating well. Another important nutritional aspect is the measures you take after training. After I go to the gym, I take some Whey Protein at least 30 minutes after my workout. Whey Protein digests faster than any other protein. There are other good sources of protein such as Eggs and Tuna, but there whole foods and will take a while from them to digest, and a lot of recovery time will have passed. Whey protein will be in liquid form, so it will be easier for your body to absorb. You shouldn't consume more than 25 to 30 grams of protein after you train because the average person can't absorb more than that in one hour. If you're taking much more than that your body will store the remaining protein as fat. Along with consuming protein after your workout, you should also be eating a lot of carbohydrates. You need to replenish glycogen levels, which basically means you need to replenish the energy in your muscles to help with the recovery process. Simple carbohydrates, (baked potatoes and white bread) will get to your muscles the fastest for energy support. Again its going to take longer for whole foods to help with the recovery process, so if your really ambitious you can take Dextrose after your workouts, which is very inexpensive and easy to find. These are just a few aspects you should keep in mind after you train.