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Health and Fitness Tips

Time Your Meals

Nutrition is such an important factor in the building of muscles. Eating foods that are healthy and in-line with your body-sculpting goals is an integral part in achieving your desired results. I have put together a few tips on when to fuel your body based on what time of the day you exercise. These three preworkout and post-work ideas will help you rev up your training and optimize recovery.

For those of you who workout in the morning, you'll have a better workout if you put something in your system before training.

* Each person tolerates early morning eating differently, so experiment to see what works best for you.
* Fruit isn't the best choice immediately after a workout because its sugar, fructose, is metabolized more slowly than glucose.
* After an intense workout, always shoot for a 3 to 1 ratio of carbohydrates to protein to replace glycogen stores depleted during training, and provide amino acids for muscle repair.

If you prefer to workout midday here is what I suggest; if you want to gain muscle mass, eat a preworkout snack that contains carbohydrates equal to one half of your body weight. So if you weigh 160 pounds, your snack should contain 80 grams of carbohydrates (that’s about 320 calories).

* Stock your work area with midday foods that focus on eating well.Raw veggies, hard-boiled eggs, string cheese, protein bars, graham crackers are great on-the-go snacks.
* After an intense workout, always shoot for a 3 to 1 ratio of carbohydrates to protein to replace glycogen stores depleted during training and provide amino acids for muscle repair.

Those of you who workout in the evening, remember, if you want to gain muscle mass, eat a preworkout snack that contains carbohydrates equal to one half of your body weight – same as the midday preworkout snack. Even if you limit your carb intake at night, you need a carbohydrate infusion right after training. If you choose a high-protein, low-carb post-workout meal, you can kiss your muscle gains goodbye.

Being smart about what to eat and when to eat, will help you in your quest to gain muscle and have a sculpted physique.

Rick Gusler is a certified personal trainer and diet nutritionist who serves his clients through Gusler Body Sculpting Fitness Center in central Denver. To schedule a free consultation, or to learn more about the Gusler method of body sculpting, spin yoga, or Rick's Boot Camp, please contact him at 303.860.7131 or online at www.guslerbodysculpting.com.

Gusler Body Sculpting Fitness Center, LLC
459 Acoma Street · Denver, Colorado 80204 · 303-860-7131
Hours: Monday-Friday: 6am-8pm · Saturday: Closed · Sunday: Closed

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