Eat Fit – Food First Aid (Part 3)

- Give Up Coffee For Beautiful Breasts
- Welcome to your First Trimester
- Welcome to your Second Trimester
- Welcome to your Third Trimester

"I've got birthday drinks after my Friday afternoon gym session”

You’re planning a big Friday night session, so is it worth hitting the gym at lunchtime or will the beers undo your hard work? Well, you’ve probably heard that alcohol lowers testosterone - but the effect isn’t that bad. Drinking 120g of alcohol (equivalent to 6.6 pints of four per cent beer) can cause a 23 per cent drop for up to 16 hours, but a study published in 2000 found that consuming 70g of alcohol after exercise had no effect on testosterone and little effect on the fattening hormone cortisol. There’s also scant evidence to show that moderate drinking increases post-exercise muscle damage or decreases strength. In short, pounding tequila after leg day isn’t advisable, but don’t worry about he odd schooner. Just bear in mind that it can take up to two hours for your body to refuel and rehydrate, and alcohol’s diuretic and dehydrating effects can mean it will take longer for your body to recover. Plus, alcohol can also cause inflammation in muscle cells, increasing the likelihood of soreness the next day, which can impede your ability to train. Try to leave at least a few hours between your gym session and hitting the pub, and have a drink of water in between each alcoholic drink. And try not to go too crazy: excess alcohol consumption after resistance training can significantly decrease strength recovery, found a study in the New Zealand European Journal of Applied Physiology.

 

Description: Try to leave at least a few hours between your gym session and hitting the pub, and have a drink of water in between each alcoholic drink.

Try to leave at least a few hours between your gym session and hitting the pub, and have a drink of water in between each alcoholic drink.

 “I’m heading for an intense workout session. Should I eat?”

Definitely. You want to have a carb-rich snack with protein before you exercise. Eat a meal that will digest easily 30-60 minutes beforehand.

Try oatmeal, almonds and a banana. You don’t want to eat something with a lot of fat, because fat takes the longest to digest.

Description: Try oatmeal, almonds and a banana. You don’t want to eat something with a lot of fat, because fat takes the longest to digest.

Try oatmeal, almonds and a banana. You don’t want to eat something with a lot of fat, because fat takes the longest to digest.

Another option is some beetroot. Research in Medicine and Science in Sports and Exercise found that a 500ml dose of beetroot juice before exercise improved cyclists' performance by 2.8 per cent in both short and longer-distance boosting the body's ability to convert oxygen to energy. Beetroot is a natural source of nitrate and, by increasing levels in your body, you widen blood vessels to speed up the supply of oxygen to your muscles. It's basically a natural - and legal - version of EPO (erythropoietin, which Lance Armstrong admitted to using throughout his career). What's more, it's equally effective for low-and high-intensity effort, making it just as beneficial for pavement plodders as it is for sprinters. Just don't freak out if your wee comes out pink.

 

 
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