Friends,
simply i wanna know that after doing cardio exercises ( I can do running and skipping) what meals/drinks i must take?
what are the precautions and time limit i must keep in mind as a begiiner
i am 20 with 5 ft 11 inch height
smoking from last 1 yr.
i am a vegetarian and only take egg.
*** I am a beginner @ Cardio ***
Moderators: Boss Man, cassiegose
vegetarian diets are incomplete... egg is good, you could add soy and depending if you eat it or not fish and milk.
here's food routine before cardio, training or competition:
1-2hr window pre workout
water + meal rich in compex carbs and proteins : grains, potatoes, pasta, bread for the carbs - fish, chicken, eggs, milk, meat, seafood for the proteins. lately i've been going 60% carbs, 30% prot and 10% fat for that meal and i like it, your mileage may vary also keep in mind the percentages are in kcal not in grams.
10-30min before workout
water + one big fruit for the sugar
during workout (60min or less) nothing
just after workout : water + salt + sugar in the form of gatorade, honey or whatever, I eat about 150grams simple sugars.
30 min window : meat rich in proteins and complex carbs : 40% C, 50% P, 10% F
next meal wich is within 2-3 hours : complex carbs 50% C, 40% P, 10% F and alot of veggies and/or fruits
you should try this plan and tweak it so that it fits your metabolism and your energy expenditure during WO better.... in any case it will improve your performance during workout and enhance your recovery.
here's food routine before cardio, training or competition:
1-2hr window pre workout
water + meal rich in compex carbs and proteins : grains, potatoes, pasta, bread for the carbs - fish, chicken, eggs, milk, meat, seafood for the proteins. lately i've been going 60% carbs, 30% prot and 10% fat for that meal and i like it, your mileage may vary also keep in mind the percentages are in kcal not in grams.
10-30min before workout
water + one big fruit for the sugar
during workout (60min or less) nothing
just after workout : water + salt + sugar in the form of gatorade, honey or whatever, I eat about 150grams simple sugars.
30 min window : meat rich in proteins and complex carbs : 40% C, 50% P, 10% F
next meal wich is within 2-3 hours : complex carbs 50% C, 40% P, 10% F and alot of veggies and/or fruits
you should try this plan and tweak it so that it fits your metabolism and your energy expenditure during WO better.... in any case it will improve your performance during workout and enhance your recovery.
Vegetarian diet are not necessarily incomplete. They just need to be manipulated to provide complete proteins.FireMyst wrote:vegetarian diets are incomplete... egg is good, you could add soy and depending if you eat it or not fish and milk.
here's food routine before cardio, training or competition:
1-2hr window pre workout
water + meal rich in compex carbs and proteins : grains, potatoes, pasta, bread for the carbs - fish, chicken, eggs, milk, meat, seafood for the proteins. lately i've been going 60% carbs, 30% prot and 10% fat for that meal and i like it, your mileage may vary also keep in mind the percentages are in kcal not in grams.
10-30min before workout
water + one big fruit for the sugar
during workout (60min or less) nothing
just after workout : water + salt + sugar in the form of gatorade, honey or whatever, I eat about 150grams simple sugars.
30 min window : meat rich in proteins and complex carbs : 40% C, 50% P, 10% F
next meal wich is within 2-3 hours : complex carbs 50% C, 40% P, 10% F and alot of veggies and/or fruits
you should try this plan and tweak it so that it fits your metabolism and your energy expenditure during WO better.... in any case it will improve your performance during workout and enhance your recovery.
It's possible that many athletes don't bother mentioning their diets, unless specifically asked, especially if some diets are carefully coordinated, to maximise things like body composition, energy, etc etc.
Some athletes may not want others knowing, about their carefully composed diet and fluids intake. They might just be brief, like saying they eat similar levels of Protein and Carbs, then increase Carbs a week or two before track meets, and water too, and cut salts a bit, but nothing specific like numerical amounts, percentages, quantities etc etc.
I'm just guessing about that though.
Some people may well be very secretive where money or medals are involved, because any edge disclosed to a rival could cost you dear.
Some athletes may not want others knowing, about their carefully composed diet and fluids intake. They might just be brief, like saying they eat similar levels of Protein and Carbs, then increase Carbs a week or two before track meets, and water too, and cut salts a bit, but nothing specific like numerical amounts, percentages, quantities etc etc.
I'm just guessing about that though.
Some people may well be very secretive where money or medals are involved, because any edge disclosed to a rival could cost you dear.
sameey70 wrote:FireMyst wrote:personaly i've never heard of any vegetarian athlete and if they existed well i don't think there are many.
I can't speak for what you have personally experienced, but they are many famous athletes who are vegetarians: Bill Walton (NBA), Martina Navratilova (tennis), Murray Rose (Australian swimmer), Carl Lewis (Gold Medalist Track and Field), I could go on. About 25% of clients practice some form of vegetarianism. Perhaps you should do some research.