Best Fitness Blog

... By Karli Taylor

What to eat pre-workout has long been an area of uncertainty for athletes and recreational exercisers alike. Should we just eat the same stuff we would consume at a normal meal time? What about a protein bar or a meal-replacement shake? Far too often, the result of this confusion ends up being either a cup of coffee, a few swigs of Gatorade, or in the worst cases, nothing at all.

Though there is not a single magical food that you should eat before you hit the gym or the open road, there are a few essential components to the ideal pre-exercise meal.

• Consume carbohydrates and protein in a 3-to-1 ratio. Put simply, for every gram of protein you consume, you should be taking in 3 of carbohydrate. The 3:1 ratio is almost universally advocated for optimal absorption of nutrients as protein cannot be used by the body without the energy provided by carbohydrates.
• Include quick-working, high-glycemic carbs for energy now, and a lower glycemic carb for energy later. For example, I like to start my day with ½ cup of plain oatmeal with a teaspoon of real fruit jelly mixed in.
• Include at least one 8 ounce glass of water with your pre-workout meal. Starting out already dehydrated will almost guarantee cramping and less than peak performance.
• Eat at least a full hour before working out. Cutting it too close will not only increased your risk of feeling queasy while you train, but will also not give your body enough time to get that energy where you need it to perform at your best

What are your favorite pre-workout meals?

...By Karli Taylor

Just in case you don’t have enough motivation to hit the gym today, the American College of Sports Medicine (ACSM) has released an official statement regarding yet another benefit of exercising regularly. According to recent studies, people who engage in regular physical activity can reduce their risk for developing type 2 diabetes mellitus, and people who already suffer from the disease may reduce symptoms and complications and increase quality of life.

According to the statement, a combination of regular exercise and weight loss can lower the risk for type 2 diabetes by 58 percent in high-risk populations. For those already diagnosed with the disease, exercise can improve blood glucose, lipid profiles, and blood pressure while reducing cardiovascular complications and lowering the rate of mortality.

What is meant by “regular exercise”? According to the ACSM, anyone participating in 30 minutes or more of continuous exercise on most days of the week would satisfy the requirements of being a “regular exerciser”.

Though it is true that shorter bouts of exercise throughout the day do add up to help with both weight loss and cardiovascular health, the benefits of 2 or 3 ten minute exercise sessions have not been proven to be as great as those that are associated with 30 minutes of continuous work.