1. TIME IT RIGHT
When you run, it’s important to eat at the right time so that you make the most efficient use of your fuel. And, if you’re trying to cut back on carbs, it matters even more. The guidance is to eat energy-rich carbohydrates in the two-hour window after you’ve exercised. At other times of the day, eat protein, fruit and vegetables, and drink plenty of water. If you’re consuming a fuel that isn’t going to be used, it will be stored as fat. If you consume most of your calories (especially carbs) after exercise, the fat-loss effect will be better, as your metabolism will burn the energy.
When it comes to eating before you exercise, save the carb-loading for sessions that are going to last longer than two hours, and stick to low-GI foods that won’t cause sugar level spikes and the resultant slump in energy. Some nutritionists point out that if you’re going to the gym for an hour and swig a carbohydrate drink, you could train your body to become carb dependent and, as a result, less efficient at using fat as fuel.
2. CHOOSE BROWN… KEEP IT WHOLESOME
As a rough guide, you need around fi ve-to-10 grams of carbohydrate per kilogram of body weight per day. Choose pulses (which are also protein rich) and wholegrains. For a simple rule, opt for brown – bread, rice, pasta. And don’t forget that you can get carbohydrates from a diet rich in colourful fruit and vegetables.
この記事は Women's Fitness UK の April 2023 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、8,500 以上の雑誌や新聞にアクセスしてください。
すでに購読者です ? サインイン
この記事は Women's Fitness UK の April 2023 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、8,500 以上の雑誌や新聞にアクセスしてください。
すでに購読者です? サインイン
THE FIT WOMEN'S GUIDE TO Better Sleep
Trying to improve your fitness or train for a sportive? A good night's sleep is crucial, says Eve Boggenpoel. Here's how to improve yours...
BE BODY CONFIDENT every day!
Danae Mercer built an Instagram following of 2.3 million by exposing social media techniques that create idealised images of women. Here she talks to Eve Boggenpoel about how she overcame anorexia, learnt to love herself and how you can do the same
RUN, LIFT, JUMP, REPEAT
Want a sticky, grippy trainer that you can lift weights, climb ropes and run in? Try the INOV8 F-FLY
GYM BEAUTY
Hydrate and protect your skin this season with these summer beauty essentials, curated by beauty editor Lauren Maybank. Find her at instagram.com/laurenpatriciamaybank
TERRIFIC tri suits
Signed up for your very first triathlon? Compete in comfort wearing a swim-, bike- and run-ready tri suit, as tested by the Women's Fitness team
FIND YOUR FIT
Few things will axe your workout enjoyment quicker than a poorly fitted sports bra. Here's how to get the support you need
PILATES FOR RUNNERS
Power up your running with these must-do Pilates moves from certified instructor Liz Patient
'I'm changing the world with a hijab on my head and a ball at my feet'
Lipa Nessa is a former semi-professional footballer-turned-grassroots coach and sports activist. Here, the trailblazer talks about using her voice to break down some of the barriers preventing women and girls from enjoying exercise, plus her collaboration with the Sweaty Betty Foundation to develop a new sports hijab
5 ways to...BOOST YOUR MEMORY
From feasting on brain-boosting foods, to finding fun ways to train your mind, there are lots of techniques you can use to keep your brain sharp
WHEN LIFE GIVES YOU LEMONS...
Quick and healthy recipes shouldn't compromise on flavour. Celebrate the taste of summer with these dishes centred around one hero ingredient, lemons, from Anna Jones' new cookbook, Easy Wins