One of our readers recently posted a question about the importance of proteins and carbs for breakfast in the morning. More specifically, she wanted to know about the importance of consuming protein in the morning; is it necessary, and why? Well, folks, let me break it down for you!
Proteins and carbs are both essential nutrients in your diet, regardless of the meal or snack. However, the ways in which you choose to fuel your body with them does vary based on the situation. For example, pre-workout in the morning, you should fuel your body with a certain amount of protein; it is more filling than carbs, takes longer to digest (and therefore provides long-term energy), and it also support your muscle growth. However, this meal should contain more carbs as opposed to proteins, because the carbs will provide the quick energy that will jump start your work out; make sure they are low-glycemic carbs, however, so that they do not provide a quick insulin "crash". Think whole grain bread or oatmeal as opposed to pop tarts and fruit loops!
Some ideas for a good way to start your day (Pre-workout!):
- 1 cup of oatmeal, 1/2 cup yogurt, fresh berries
- 2 slices whole grain toast, 2 tbs PB, with 2 tsp honey drizzled on top, 1 sliced apple
- 1 toasted multi-grain english muffin with 1 tsp butter, 1 over-easy egg on top, 1/2 banana
Post workout, you should focus on consuming more protein than carbs. You've been breaking down your muscle tissue for the last hour; you need to feed them right away so that you can maintain--and grow--them! Carbohydrates are of course important in this meal regardless; by consuming them, you ensure that your glucose-run bodily processes have enough energy to transport the protein to your muscles. This meal can be more calorically substantial than the previous meal, because your metabolism is higher post than pre workout. Make sure to eat within 45 minutes of your workout to take advantage of this perk!
Some good ideas to fuel the rest of your day (Post-workout!):
- a salad full of lots of fresh veggies, 1 serving hummus, hard boiled egg, 2 oz chopped turkey, whole wheat toast.
- fruit salad with 1 cup cottage cheese, small scoop protein powder, sprinkling of nuts, cinammon, and nutmeg.
- 1 cup black beans, 1/2 cup brown rice, fresh salsa, 1 serv guacamole
Yours in good health--
Dr. Abu
Aurora
My high school track coach always told our mothers to get us ready for a Friday night track meet by feeding us liver and onions for dinner on Wednesday and boiled pasta with spinach for dinner on Thursday. What is your opinion about that regimen for us parents preparing our sons for a Saturday soccer match?
ReplyDeleteCarbohydrate loading the night before insures that you are getting enough complex carbohydrates to help fuel your muscles without a match.
ReplyDeletePasta, brown rice, potatoes (not fried) are a good source to choose from to help you be prepared the day of a match.
The importance of hydrating before an event can be stressed enough. Being well hydrated helps the foods you eat be more readly available to be used for fuel because there is more liquid in your body to absorb nutrients and deliver them to your working muscles easily for work.
The day of a match should be water, gatorade a power bar or fruit. If your consistent with this method you should be training the body to store energy better and provide your player a better match outcome.