Magazine_Winter2020_RND6_12.03.19.indd

Before Exercise Your largest meal of the day should be eaten at least two to three hours prior to your work out so that sufficient quantities of glycogen can be stored prior to exercise. Your body burns glycogen much more efficiently than newly consumed carbohydrates, whether liquid or solid. Remember, you need enough glycogen (stored blood sugar) in your muscle tissue to sustain an intense workout. Since the human body can only store up to about 2000 calories (enough for a 60-90 minute workout) this meal is critical. Try to eat a meal that has about 60-65% complex carbohydrates, 20-25% protein and no more than 15% fat. These ratios can vary slightly depending on your personal goals and metabolic profile. During Exercise If you’ve followed all of the steps that I’ve just outlined then ideally you should be sipping on water during your workout. However, because of lifestyle dynamics, too often we fail to do the proper thing all the time. In this case it is acceptable to sip on up to 9-12 ounces of a high-glycemic glucose/fructose sports drink or smoothie during your workout. It is important to never over-laden our digestive system during a workout. Exercising at peak efficiency is the goal, because exercising fatigued can lead to injury and not reaching full potential. Having a little glucose/fructose drink during exercise can keep us on top. Your last rep should end on a psychological high. Believe it or not, you body remembers. Losing Weight the Right Way 9 Scenic Hike or Walk A brisk stroll can be a great way to enjoy nature even when its, well, brisk outside. Walking at a fast enough pace to get your heart rate up can be just as effective as going for a run. Plus, it burns 300 to 450 calories per hour. Not to mention, in the winter, a walk can do wonders for your mental health, too. Since snowy seasons often mean staying indoors, incorporating some extra walking time in your week can boost your vitamin D levels and even help stave off seasonal affective disorder (SAD). 10 Go Sledding You may have fond memories of going sledding as a kid, but who says you have to turn in your sled during adulthood? Even more compelling: All that trudging up and down a hill in the snow can actually burn around 400 to 600 calories per hour. It’s a great cardio and leg workout, plus you need to engage your obliques and arms to help you steer as you go down the hill. Source: https://www.womenshealthmag.com/fitness/ a19930831/best-winter-workouts/ Nutri-Facts| Timing is Everything It is imperative to the overall success of your personal health and fitness goals that you understand and adhere to proper timing of the nutrients you consume. 16 Nutrition Quarterly · 2020 – Volume 1 What We’re Reading