It's hard to exercise with a busy
work schedule. When
you are in the gym, it hard to push your body to get the
results you need. By eating smart, you can feel positively
explosive for your next workout and even better for the
one after that.Problem: I don't have the mental focus to get through my
workout. Solution: Put protein on your plate. Try eating
protein at lunch and cutting back on starchy carbs, such
as pasta and rice. Protein contains the amino acid tyrosine,
which boosts levels of dopamine and norepinephrine (cousins
of adrenaline). It also blocks the absorption of carbohydrate
induced tryptophan, which can make you groggy. "If you find
yourself mentally lagging, try some tuna, cottage cheese
or chicken an hour before to harness mental ability.
Problem: I cramp during my workouts. Solution: Try eating
more bananas, oranges or baked potatoes. Cramping is usually
caused by a mineral imbalance. The most important thing you
can do to prevent muscle cramps is get more potassium in
your diet. Eating more bananas--and fruits and vegetables
in general--is the best way of controlling the problem, adds
Moore. Sports drinks can also help you replenish what you
sweat out. If you are working out longer than 60 minutes,
a sports drink works well in replenishing lost fluids and
electrolytes. They supply some carbohydrates necessary to
reduce fatigue. Anything under 60 minutes: water is the answer.
And don't forget to drink lots of water AFTER your workout;
2 cups of water for every pound lost.
Problem: I'm too wired from exercising to sleep at night.
Solution: Drink some warm milk. Tryptophan in milk will shut
you down. Tryptophan is an amino acid and precursor to serotonin,
a neurotransmitter that helps regulate sleep. Carbs boost
serotonin, so add pasta, rice or potatoes to your post-training
meals. You might also consider kava, an herbal relaxant.
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