Hello Ultrafit women! It was fabulous to see many of you out for the Christmas Banquet! It was a great time and huge success, we are so proud to have such an incredible group of people within the Academy family! So Thank YOU for your constant support and involvement!
This week may be a bit longer blog, however it is good/important information on eating the food you need at the right times for consistent optimal energy. If there are any further questions, PLEASE COMMENT and we will get back to you. This is a good topic and we would love to see your interest!
- The best time to eat is around 3 hours before class. Three hours may seem quite early to you, however this is an optimal time for your body to digest the food and get the nutrients to working muscles when you begin exercising. Your body uses blood to digest the food you ingest, thus if you are eating too close to your performance time not only is your blood unable to get to where it is needed most (muscles) it is not full of needed nutrients (glucose-usable energy). Now, if most of you are working out early in the morning, like us Ultrafit women, 3-4 hours may seem a bit impractical. Thus, eat a small snack 30-60min before showing up to class. Again, I know most of us would prefer the extra 30 minutes of sleep, however if you are having problems with energy levels, or feeling lightheaded/easily exhausted during class this is usually due to an imbalance of blood sugar. So EAT!
- It is also very important that you are eating the right types of food before exercising. A meal 3-4 hours before should mainly consist of carbs and be low/minimal of protein and fat. Carbs are your main fuel source of energy during exercise, and as you increase the intensity of exercise, you increase the use of carbs. Thus, you want them readily available for working muscles. If you are eating a small snack 30-60min before working out, grab a piece of fruit or vegetable. These are great carb sources, which are easily digested and provide quick energy.
- Now after a work out it is just as essential that you are refueling your body with appropriate nutrients. After exercising the protein and carb ratio switch, so you should be eating more protein than carbs during the “after meal”. Protein aids in the synthesis of muscles, which is very important after a work out as your muscles have been exhausted throughout the duration of your workout (we’ve all experienced this as Ira shows no mercy!) and need to be “rebuilt”.
- Finally, don’t forget about drinking lots of water- before after and during exercise- it is an absolute essential! The basic amount of water consumed in a day should be 2000ml or roughly 8 glasses of 8oz each. Water is a constant detoxifier for your body and is necessary for constant processes and reactions within the body.
As mentioned…any questions (before/after) on types of food sources(carbs, proteins,fats) PLEASE ASK…this is a great place to discuss!!
It’s also important to remember that though grains are our most common form of carbohydrate, they are not the most ideal option. If you’re going to carb up using grains, aim to use whole, unrefined grains. Quinoa, amaranth, steel cut oats, and sprouted cereals or breads are an excellent step up. Don’t be afraid to use (good) fat either. I like to add coconut oil to my sweeter grains. Baked sweet potato is a delicious treat and a wonderful source of energy when paired with coconut oil to sustain the energy, and cinnamon to help regulate blood sugar. Don’t forget that fruits and vegegables are also carbohydrates. A mix of greens with olive oil and high quality cheese, or, an apple with peanut butter are also great and sustainable boosts of energy.
-Natalie Pfund, Holistic Nutritional Therapist
i feel pretty drained after class, so what would be the best way to get my blood sugar back up so i don’t feel so tired?
eat a high glycemic index food. The glycemic index is the rate and amount a food affects your blood sugar. Thus, right after class try eating a banana, better yet watermelon(higher glycemic index), sports drinks restore blood sugar levels (however often contain high fructose corn syrup), thus orange juice is often a better option. If you like cereal try Cherrios (contains a hgi). But remember…these foods are consumed to increase your blood sugar levels back to normal- thus should be eaten more promptly after exercise and should not replace an actual meal (which needs to contain more protein). thanks for your comment, hope that helped!
These are really great tips. I’m sure most of us will come to the morning class with more energy and positive attitudes.
You made some good points there. I did a search on the topic and found most people will agree with
your blog.
Oooh, you’re such an inspiration. I love this blog!