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March 18, 2017

Are You Making These Mistakes Before Your Training Session? It Could Be Halting Your Fat Burning!

Health, Sugar, Weight loss, Protein, Carbohydrates

eatingbeforeexercise_01"Should I eat before training or not?" is a commonly asked question.

Ideally you want to eat some food before training, for maximum results. 

However, there are a few things that you should aim to avoid as much as possible before a workout.

If you are aiming to burn fat and build muscle tone, you should eat a meal which consists of protein, natural fats and low carb whole foods before a training session.

Something like chicken, avocado and some vegetables would be a perfect meal before exercising. This should be at least three quarters of an hour before you start training.

The main things you want to avoid are fructose and also any type of refined carbohydrates. These include things such as pasta, rice, potato, bread and fruit. You also want to avoid sports drinks.

anti-sugarIn an ideal world you would avoid these sugary types of foods as much as possible, and consume them infrequently.

When you eat carbs or fructose, it inhibits your body’s ability to burn fat for fuel, and your body will utilise sugar as the main source of energy. 

If you want to eat some carbohydrates, the best time to consume them would be within the first 90 minutes after working out.

However, if fat loss is your main goal, you will want to select the carbs you eat carefully. 

There is a big difference in the way that simple carbs (such as pasta, rice, potato and bread) and complex carbs (such as quinoa, sweet potato and long grain rice) are metabolised by the body.

Both types of carbs also have different effects on blood sugar levels.

Complex carbs take longer to digest and therefore release sugar into the bloodstream slowly and in a way which will not restrict your fat loss, providing you follow a few guidelines.

Simple carbs are digested quickly and release large quantities of sugar into the bloodstream over a short period of time.

This causes your body to release the fat storage hormone insulin and your body starts storing fat and inhibits you burning it.

Picture_1If you want to include complex carbs in your diet, it is important to eat them only after a training session, and ideally this would be within 90 minutes of finishing exercise.

You also want to limit yourself to 50 grams of carbs per portion.

The reason for this is that your body is very sensitive to insulin after a training session (especially after doing a DVCC modified lactic training session).

After training, your body will use the complex carbs in a productive way, by storing the sugar which is released into the blood stream as glycogen.

This glycogen will then be used as energy for your next training session.

So if you are looking for a perfect pre-workout meal, aim to combine one option from each list below for optimal results:

Protein - Eggs, chicken, grass fed beef or salmon. Other meats are also good options but you want to aim for meats that have had the least processing.

Natural fats - Olives, olive oil, coconut oil, avocado or a handful of (up to 12) nuts

Vegetables - Spinach, broccoli, Brussels sprouts, bok choy, green beans, kale and virtually any other vegetables which are green and leafy.

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