Question

Nutrition plays an essential role in supporting fitness and exercise. If you increase your level of physical activity, your need for nutrients and calories will also increase. In addition, the foods you eat before and after you exercise will have an impact on your performance during the physical activity and on your recovery afterward.

Perform some library research, and in a 2-3 page paper written in APA format using proper spelling/grammar, address the following:

1. Describe the importance of pre- and post-exercise nutrition choices. Provide examples of foods that are appropriate selections for each category.
2. Explain how foods and nutrients (including fluids and electrolytes) help improve a person's performance during physical activity and their recovery afterward.
3. Consider your responses to items 1 and 2 above, and suggest an appropriate nutritional plan for a physically active person. Be sure to explain what the person should consume in an average day to support their caloric and nutritional needs.
4. Cite at least 2 credible references and present the resources in APA format on the References page.

Answer 1

To lose fat,build muscles,increase strength and improve performance we're supposed to eat the right amount of protein, fats and carbs per day. A deficiency in any of these can definitely have an impact in your results. Pre workout meals are energy boosters and post-workout meals are for recovery.

PRE-WORKOUT MEALS

the purpose of a pre-workout meal is simple:to fuel your activity and give your body what it needs to perform at its peak.

To do your body needs two things

1.carbs,for energy

2.protein, to supply your muscles with the right amnio acids.

As a general guideline, a pre-workout meals.

* carbs =0.25g per pound of your target body weight.

* protein = 0.25g per pound of your target body weight

Some eg:

Oet meal or whole - grain cereal with milk and fruit

Apple with nut butter (peanut, almond, etc)

Trail mix that includes both nuts and fruit

Greek yogut with fruit

Peanut butter and jelly or peanut butter and banana sandwich

Smoothie with fruit and protein powder

HOW SOON BEFORE THE WORKOUT SHOULD THE MEAL BE EATEN?

Avoid eating immediately before a workout. Not only can cause digestive discomfort, but it creates competing demands on the body if your stomach is trying to digest food at the same time your pushing your muscles to perform

Instead, eat 1-3 hours before your workout, depending on how quickly your body digests foods. Liquid meals (like smoothies, supplements shakes.,etc)digest more easily and can be consumed closer to the workout time.

POST-WORKOUT MEALS

post-workout nutrition is more complex. Its purpose is to supply your body with everything it needs to repair, replenish, recover and adapt to the training stimulus that the workout provides

More specifically, post-workout nutrients helps to

. Minimize muscle damage/muscle protein breakdown

. Assist in building muscle/increase muscle protein synthesis.