A healthy diet is generally suitable for any type of training routine. However, if one decides to focus on cardio, one's meal plans have to be balanced in order to contain sufficient amounts of the basic macro-nutrients. If you are a regular jogger in the park, here is a list of foods that will give you not only explosive power but also endurance during training.
Cardio basics
Exercises such as running, jogging or cycling require energy from various sources. To sustain long sessions of physical strain our body needs to consume carbs along with proteins and fats. Carbs are the first source that the body turns to when it needs energy. However, foods packed with healthy fats are adequate sources of energy, too.
When we alter the workout load or routine, our body switches between different sources of energy - from carbs to fat and vise verse. As this process cannot be artificially controlled, the best way to ensure the body does not experience fatigue, is to provide sufficient amounts of both. To get quality carbs from your meals, focus on fruits, vegetables, legumes, dairy products and whole grains. For fats nutritionists suggest to consume ample amounts of olive oil, avocados, nuts, peanut butter, eggs and salmon.
Different foods have a specific digestion time. To provide your body with the possibility to process all the nutrients it need, determine which is the best time for consumption - before or after workout.
Before training
The meal before a cardio session should contain mainly carbohydrates with low glycemic index and some amount of protein. Fiber, fats and protein require more time to be fully digested, so plan your meals accordingly.
If you have 3-4 hours before exercise, try to get a decent meal. Here are a few suggestions:
- Salad with grilled chicken;
- Turkey and cheese or peanut butter with a sweet spread on bread;
- Roasted salmon with broccoli;
- Wholemeal pasta with feta cheese and roasted vegetables.
- Turkey and cheese or peanut butter with a sweet spread on bread;
- Roasted salmon with broccoli;
- Wholemeal pasta with feta cheese and roasted vegetables.
If you have an hour or less before your workout, eat a small meal low in fat and protein.
- yogurt;
- fruits;
- a handful of almonds;
- muesli with yogurt.
- fruits;
- a handful of almonds;
- muesli with yogurt.
After training:
After training it is important to refill the glycogen depots that have been drained as a result of the cardio. Proteins on the one hand are important for muscles to recover. The best choice is a meal that combines carbohydrates and lean protein in a ratio 2:1. Here are some ideas how to mix your post workout meals:
- glass of chocolate milk;
- hummus with toast;
- a protein bar;
- half a turkey sandwich.
- hummus with toast;
- a protein bar;
- half a turkey sandwich.
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