{"id":9294,"date":"2015-02-20T16:23:42","date_gmt":"2015-02-20T21:23:42","guid":{"rendered":"http:\/\/www.tcnjmagazine.com\/?p=9294"},"modified":"2015-09-24T14:35:21","modified_gmt":"2015-09-24T18:35:21","slug":"how-to-fuel-your-workout","status":"publish","type":"post","link":"https:\/\/www.tcnjmagazine.com\/?p=9294","title":{"rendered":"How to fuel your workout"},"content":{"rendered":"<p><em>Are you hitting the gym hard but getting hardly any results? Your gym-day diet might need a makeover. Professor of Health and Exercise Science Jie Kang, author of <\/em>Nutrition and Metabolism in Sports, Exercise, and Health<em>, has these suggestions for you.<\/em><\/p>\n<p><strong>&gt;<\/strong> <strong>Nutrition begins the night before.<\/strong> Eat some pasta. Carbohydrates get stored in the muscle as glycogen, the muscle\u2019s fuel for a good workout, but \u201cglycogen loading takes time,\u201d Kang says.<\/p>\n<p><strong>&gt;<\/strong> <strong>Vary the carbs. <\/strong>Three to four hours before exercise, eat a source of high-glycemic carbohydrates (a muffin or a banana) so the carbs head to the muscle faster. Limit your intake to 300 calories and include some protein (chocolate milk or a smoothie) to \u201cfeel full\u201d and for energy.<\/p>\n<p><strong>&gt;<\/strong> <strong>Use the \u201cmetabolic window.\u201d <\/strong>The two hours post workout is when your circulation is still humming and enzyme activity is highest, says Kang. So it\u2019s an ideal time to eat high-glycemic foods (e.g., some pineapple or a bagel) to restore glycogen in depleted muscles.<\/p>\n<p><strong>&gt;<\/strong> <strong>Remember your alphabet. <\/strong>Your immune system is prone to infections post-workout, so Kang advises taking vitamins E and C.<\/p>\n<p><strong>&gt;<\/strong> <strong>Don\u2019t overdo protein. <\/strong>The stomach can\u2019t digest too much, Kang says. For those looking to get stronger, post-workout diets should be three-parts protein, one-\u00a0part carbohydrates. The opposite applies for endurance sport enthusiasts.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you hitting the gym hard but getting hardly any results? Your gym-day diet might need a makeover. Professor of Health and Exercise Science Jie Kang, author of Nutrition and Metabolism in Sports, Exercise, and Health, has these suggestions for you.<\/p>\n","protected":false},"author":17,"featured_media":9310,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[74,9,76],"tags":[],"class_list":["post-9294","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-need-to-know-basis","category-on-campus","category-winter-2015"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.tcnjmagazine.com\/index.php?rest_route=\/wp\/v2\/posts\/9294","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.tcnjmagazine.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tcnjmagazine.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tcnjmagazine.com\/index.php?rest_route=\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tcnjmagazine.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9294"}],"version-history":[{"count":0,"href":"https:\/\/www.tcnjmagazine.com\/index.php?rest_route=\/wp\/v2\/posts\/9294\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tcnjmagazine.com\/index.php?rest_route=\/wp\/v2\/media\/9310"}],"wp:attachment":[{"href":"https:\/\/www.tcnjmagazine.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9294"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tcnjmagazine.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9294"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tcnjmagazine.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9294"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}