How to Enhance Performance Before, During and After an Athletic Event
When exercising, the body will often feel sore and this is normal and sometimes happens when doing things like weights, lifting or running. To rebuild that tissue, your body needs to be taking in the right stuff to avoid damaging muscles.
Before a Workout
About half an hour to an hour before a workout it is advisable to eat a snack that is carbohydrate rich, which the body will burn up during exercise. The snack may contain a little protein, but it’s best to avoid fibre and fat, which take longer to digest and may interfere with a workout. Examples would be some fruit dried or fresh, small bowl of oats or toast with jam. A simple snack is best!
After a Workout
Do not wait longer than half an hour after exercise to eat, even if you’ve relaxed and in the middle of enjoying some of the Blackjack online Canada has to offer. The meal you eat should be both carbs that give the body glucose and protein where the amino acids are used to rebuild muscle tissue. The carbs also help with increasing energy. Eating soon after exercise supports a healthy inflammatory response. If athletes wait too long to refuel their metabolism may slow down, resulting in a catabolic state. The basic amounts necessary are about 3 to 5 grams of carbs for every pound each day.
Being properly hydrated is very important. Before exercise there are a few things athletes could drink. Beet juice has shown that it supports both stamina and endurance and is full of antioxidants and nitrates. It is helpful in promoting the flow of blood and oxygen to the muscles. Orange juice contains natural sugars, which offer fuel together with potassium, which supports a healthy blood pressure. Vitamin C is good for heart health and is also known for developing a healthy inflammatory response. Fresh orange juice is best if possible.
During exercise grape juice is an antioxidant and it is also thought to provide endurance and stamina. Tart cherry juice offers a healthy immune system, which also develops a healthy inflammatory response. Pineapple juice has bromelain, which is an enzyme that supports muscles and also develops a healthy inflammatory response.
Turmeric contains antioxidants that are helpful in supporting the body especially after exercise and also provides support to the body’s response to pain and helps with normal inflammatory function. The curcumins in turmeric help to maintain antioxidant support and studies have shown that they are involved in production of proteins. These proteins regulate immune cell function.
Indian Frankincense or Boswellia comes from a tree and is widely used in Ayurveda. It offers support for mild pain and develops a healthy inflammatory response. It offers support for healthy joints by promoting blood flow to connective tissue. It also supports digestive health. It is usually found in chai spices and in some health drinks. Great for high impact exercise.
Green Tea is thought to help with muscle building on a small scale and helps with healthy metabolism of carbs that give the body fuel. It is also an antioxidant.