Diet and Anaerobic Exercise…
Anaerobic exercise is short duration high intensity activity such as heavy weight lifting, sprinting, and sprint swimming which builds up body muscle mass.
The traditional beliefs concerning the diet were mostly based on having a high protein diet, considering eating more proteins would result in bigger muscles. Yet, there’s no sufficient scientific data concerning this issue.
Athletes and body builders must know when and how much to eat and drink before, during and after anaerobic exercise. To get the most of the exercise a balance between carbohydrates, proteins and fats is necessary.
It is very important for athletes to have 3 healthy meals and 2 snacks per day with the correct composition of 50% Carbohydrates, 20% proteins and 30% fats and that is so to preserve muscle glycogen stores.
Furthermore, large meals are best eaten before 3 to 4 hours before resistant training to prevent the competition between the muscles and the digestive system for energy; this competition between the two systems would result in lethargy, cramping and diarrhea.
Small snacks are recommended before 2 hours of the exercise to help the body utilize the correct amount of glycogen and after 1 to 2 hours of exercise to help the body replace the glycogen stores. Snacks after anaerobic exercise have to be composed of carbohydrates and of proteins to help the muscles recover, example:
– Fruit and yoghurt
– Fruit Milkshake
– Cheese Sandwich
– Meat Sandwich
– Peanut Butter, Nuts and Dried Fruits
– Salad with carbs and proteins ex: Tuna pasta salad (light dressing)
Finally, fluid balance is essential for anaerobic exercise, water intake must be maintained before, during and after exercise to prevent dehydration. During anaerobic exercise the body is exposed to internal heat stress that if sustained for more than 30 minutes, electrolyte replacement is essential through carbohydrate sport drinks ingestion.
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