Cardio and Diet - What to Eat?

A healthy diet is generally suitable for any type of exercise routine. However, if you decide to focus on cardio , eating plans should be balanced to contain enough macronutrients base . If you are a regular runner in the park, here is a list of foods that not only give you explosive strength , but also endurance during training.

cardio bases

Exercises like running, jogging or biking require energy from various sources. To support long sessions of physical exertion our bodies need to consume carbohydrates with protein and fat. Carbohydrates are the main source of the body develops when energy is needed . However, packaged foods with healthy fats are suitable sources of energy , too.

When we change the training load or routine , our body switches between different energy sources - carbohydrates and fats press verse . As this process can be controlled artificially , the best way to ensure that the body does not feel tired, is to provide a sufficient amount of time. For the quality of carbohydrates from their meals , focus on fruits , vegetables, legumes , dairy products and whole grains. For nutritionists suggest that fats to consume large amounts of olive oil , avocados , nuts , peanut butter , eggs and salmon.

Different foods have a specific time of digestion. To provide your body with the ability to process all the nutrients it needs, determine the best time to eat - before or after training.

before training

The meal before a cardio workout should contain mainly carbohydrates with low glycemic index and a certain amount of protein. Fiber , lipids and proteins 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 some suggestions :

- Salad with grilled chicken ;
- Turkey and cheese or peanut butter with a smooth extension of bread ;
- Grilled Salmon with broccoli ;
- Wholemeal pasta with feta cheese and grilled vegetables .

If you have an hour or so before your workout , eat a small meal low in fat and protein .

- Yogurt ;
- Fruits ;
- A handful of almonds ;
- Muesli with yoghurt .

After training:

After training , it is important to reload your glycogen stores that have been drained after the cardio. Proteins, on the one hand are important for muscles to recover. The best option is a meal that combines carbohydrates and lean protein in a 2:1 ratio . Here are some ideas on how to mix your post-workout meal :

- Glass of chocolate milk ;
- Hummus with toasted bread ;
- A protein bar ;
- Half a turkey sandwich .

Cardio Is The Key to Fast Weight Loss

There are many strategies out there on how to achieve a rapid weight loss . All the success of the plan should include cardio. Why ? To answer this , we must first remember the old proven concept of calories in , calories out . We must use more calories than we take in. Cardio exercise, it is easier to create the deficit.

When we engage in cardiovascular activity , it increases the demand for fuel for our body. The fuel is in the form of calories . The more you work, the more fuel that our body needs more calories are burned . Once we burn calories through which we have taken in our body begins to use stored energy . For anyone to lose belly fat , which is when it starts to happen.

When an initial increase calorie bun , the cardiovascular effects last well beyond the time they are doing the year edition . Our metabolism gets a boost that lasts for hours after leaving the gym . If you get a good cardio workout in the morning , you can burn more calories than you eat for the rest of your day.

Cardio also improves our plan rapid weight loss , which gives a huge boost in energy that helps us to get a better workout strength. Before starting a strength training workout , do a quick cardio workout 5-10 minutes. It got the blood flowing to the muscles. Our muscles are warmed up , and that makes them more flexible and less likely to have an accident. The boost that we get from our cardio workout can improve performance and add strength to our strength training .

There are different options when it comes to the type of cardio you do. Even if you do some form of it , you will be able to reach your goal of losing weight faster. Studies have been conducted to analyze what are the different types of cardio reach .

Low intensity cardio provides long-term , sometimes known as LISS (steady state low intensity ) are usually sessions last 60 minutes or more . Some prefer to do this type of cardio, as it is estimated that during low-intensity exercise , the body uses more calories from fat than muscle . When your goal is to lose weight quickly and is able to burn belly fat , what kind of cardio would be good to include in your plan.

HIIT interval training or high intensity is also ideal to include cardio in your plan. This type of cardio combines short bursts of intense activity with periods of slower recovery . This type of cardio is considered very effective for burning fat , which is important for people who need to lose belly fat , but is also responsible for burning calories higher than long-term lasts for hours after training.

Build a good cardio workout plan that includes both LISS and HIIT will help you achieve your goal of losing weight fast , helping to create the calorie deficit needed to start burning excess fat and make sure your body gets the calories in the right areas .