Columbia University in the City of New York

Eating Well

Many seemingly contradictory hints on how to eat before and after exercise makes it difficult to know which style is the best diet to maximize the loss of body fat. To further complicate things, there are two main types of exercises, cardiovascular and resistance training, and each has its own unique approach and the desired result. Opinions vary among experts, even within one type of training and the desired result. Let’s take a look at how to eat, before and after each type of exercise specifically to maximize fat loss. The best way to lose fat after a gentle cardiovascular workout is to eat a daily healthy diet, do not eat before training, and do not eat anything for an hour or more after training. The exercise used the reserves of glycogen in your muscles in your body, then for maximum fat loss you are training your body to take that fuel’s replacement of the stored fat.

Eating or drinking carbohydrate interferes with this process. It’s waiting an hour or more after exercise before you start your regular meal. Stay hydrated with water or a drink low in carbohydrate replenishment of electrolytes if necessary, is always a good idea during and after exercise. Heavy exercise cardio for an hour and a half or more, such as running a marathon and bicycle racing, changing requirements of eating a little. Many coaches recommend carbohydrate load times before a big race, but it is specifically to increase your speed and power during the race, not to lose fat. However, above a healthy diet every day with amounts of good proteins, there no specific need to eat to maximize fat loss. For the Entrenamiento may be advisable to use high quality protein, such as whey of milk or egg, with low carbohydrate 15 to 30 minutes immediately after exercise to smooth muscle reconstruction, and still do that body replace the fat stored glycogen reserves.

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