Eating for Next-Level Fitness

Eating for Next-Level Fitness: The second installment of our Men’s Health Month Eating for Next-Level Fitness series is here; welcome back.

The Memorial Hermann IRONMAN Sports Medicine Institute’s licensed sports nutritionist Brett Singer is back with additional advice on how to eat for optimum fitness, health, and athletic performance.

To participate, keep an eye on our social media pages and community forum during the entire month.

Eating for Next-Level Fitness: 4 More Tips from a Sports Dietitian

Carbo Load During Strenuous

Carbohydrates are our main energy source when we workout vigorously. We can exercise at higher intensities for longer periods of time, prevent tiredness, and ultimately perform better when we eat carbohydrates while exercising.
It’s advisable to eat 30 to 60 grammes of carbohydrates every hour when exercising continuously for more than 90 minutes.
For this, you can utilise sports drinks, gels, fruits, chews, or bars. If the exercise is low-intensity, has multiple breaks built in (like a gym session), or is brief, it shouldn’t be necessary to consume carbohydrates before the exercise.

Increase Strength and Muscle Mask

Try ingesting 1.4 to 2.0 grammes of protein per kg of body weight everyday if you want to gain strength and muscle.

A resistance training regimen, enough energy intake, and this amount of protein can support gains in strength and muscle mass.

However, more is undoubtedly acceptable if preferred. Not sure how to perform this calculation? To convert from pounds to kilograms, divide your weight in pounds by 2.2. Next, multiply by the protein range mentioned.

Example:

165 lbs / 2.2 = 75 kg
75 kg x 1.4 g of protein equals 105 g.
75 kg x 2 g of protein equals 150 g.
Therefore, a 165 lb (or 75 kg) male may require 105 to 150 grams of protein daily.

Increase your Protein Intake to Lose Weight

Protein intake should be increased even more when trying to lose weight. Muscle and strength can be lost as a result of weight loss.
More muscle can be preserved by combining a greater protein intake with resistance training.
Moreover, protein might make us feel fuller. When there isn’t a magic ratio for everyone, experts advise consuming up to 2.4 grams of protein daily while trying to lose weight.

Up your Carb Intake Between Same Day

Two training sessions in one day? It seems that protein is frequently emphasised while discussing post-exercise recovery.
While protein is important, athletes who train twice a day should put carbs first when they finish their first session.
By taking carbohydrates within the first hour and then every hour for the first few hours after exercise, glycogen levels in the muscle can be swiftly recovered.
Aim for 1 to 1.2 grammes of carbohydrates per kilogramme of body weight (or around 12 grammes of carbs per pound) in the first 60 minutes after exercise while preparing for two high-intensity exercises spread throughout the day.
Fruit, grains, starchy vegetables, and recovery drinks with carbohydrates can all be healthy options after working out.

Also Read: Health Benefits of Turmeric and Curcumin