Listen to top 5 things we should do and don't when undertaking physical activities in Hmong here:READ MORE
According to ConnectWeb and AAP Directories a division of the Australian Associate Press media release, the international sports nutritionist Dr. Dana Ryan was traveling to Australia to talk about sports nutrition and how Australians can apply simple nutritional tips so they can make the most out of their physical activity no matter what type of exercise they are doing.
Dr. Dana Ryan has been a speaker on sports wellness with some sporting clubs like the LA Galaxy, Barcelona FC, and Western Sydney Wanders. She leads the Sports Wellness Tour presented by Herbalife Nutrition it visits Australian major cities during the 5-9 September 2019 and will talk about top 5 things active people should do and gym-goers should avoid in order to make the most out of the gym.
This tour is also coincided with Women’s Health Week, so she will also mention something about women's health fitness and wellbeing.
Dr Ryan elaborates about top five dos and dont's before, during or after work out session in gym that.
Mistake: People with active physical activity or gymg-goers don’t eat:
''People think that they shouldn’t eat after they workout especially a lot of people will start with a workout routine with the goal of losing weight and because of that often times do their work out and then they won’t eat, thinking that is going to help them lose weight. But the reality is that we actually need to eat good quality protein in a combination of carbohydrate right after our workout to maximize the benefits of our workout that they are doing and actually not eating can work against them. So that is the thing that people need to do and it is also the biggest mistake that people do."
Mistake: People don't drink:
"Another important that people do is that it is not just thinking about hydrating just during our workout but hydrating throughout the day. So our workout shouldn’t be regarded as a stand-alone event throughout our day. It should be part of our overall healthy lifestyle. So make sure that we consume enough liquid throughout the day. And I know it is kind of sometime tricky just to drink water, or boring so things like tea or some other flavour water without sugar, and those sort of thing can be good options without adding a lot of calories to make sure that we stay hydrated throughout our days and while we are working out we also need to maintain our hydration."
Mistakes: Not enough rest:
"Another thing that often people don’t do is getting enough sleeping. So what does that has to do with our workout? We push ourselves all day long, we have busy day, running around with kind of gyms that we work out if we can, and then if we actually don’t rest enough and sleep enough, it doesn’t give adequate time for our body to recover from the stress that we put on it during the day. So try as hard as we can be to sleep 8 hours sleep at night we are going to feel that that is actually going to impact how effective our workout is as well. You know along those lines also rest, if we get excited about getting into a work-out routine, and we don’t often rest, so having that build one or two per week or using a lot of better exercise is really really important to maximize the workout that we do do. You know it is something that it is hard to do but slow ourselves down and say it is okay to rest to get our muscle rebuilt so it helps us get stronger. So it’s really a critical part of a healthy exercise."
Mistakes: Don’t overload your work out:
"You know the last thing I want to say especially females is do not forget to eat, a lot of time females are doing their cardio and doing week bearing exercise. So it is not just really important not to rebuild their muscle but will also be maintaining their bone density and it kind of just really critical for any female to engage in weight lifting at least just two to three days per week."
Eating or drinking guidelines when workout:
"As you are getting closer to your workout within an hour, I would tell people to stick to liquid calories. It is easier to digest. Before you work out you want to stay away from something that is high fiber high fat. After you work out you absolutely want to have typically a workout shake is the easiest way to get the nutrients that your body need. So good quality of 20 grams of protein in combination with carbohydrate is really important as post-workout but that doesn’t actually replace your meal. So just making sure that you get that post-workout shake to help your body recover from the stress of exercise. When we talk about the benefits of exercising is certainly countless, but the immediate active exercise put a lot of stress and strain in our body and so having the right nutrients that go along with the exercise is going to wonder for our body especially in the long term."
What type of food during and after workout:
"Typically carbohydrate that is going to fill our workout, so things like sports drinks will fill workout up to 30 minutes or longer and then after your workout really a protein in combination with carbohydrate is what is going to help rebuild your muscle. So muscle fiber break down as you exercise and by consuming good protein quality after you work out that is going to help rebuild those muscle fibers."
Can we take liquid protein as an athlete even though we are not:
"I think sometimes we underestimate ourselves or discredit ourselves or whether we don’t think of ourselves as an athlete. But the reality is that when we are out pushing our body and we are sweating and we are getting our heart rate up, you know you might not be running in marathon you might not in the Olympic, but you are pushing your body and you are using protein and carbohydrate in the same way an elite athlete would do. So no matter what type of exercise you are doing, you know having good quality sport food is going to important for every single person in every single day and so I really encourage people to really think of themselves as an athlete right and elevate yourselves and your own mind and when you do that it really impact the decision that you make and you have a good quality nutrients during your workout is certainly one of them."
The consequence of don’t eat after a workout and only replenish the calories we lost:
"They don’t eat and then their body can’t properly recover and that is going to reduce our body to actually build muscle and build muscle increase our metabolism which helps us burnt fat faster, and the opposite of that people would say oh well I do a workout today so I can eat whatever I want. You know unfortunately you can’t do that. You still need to be purposeful about the calories that you put into your body. So you kind of think about the balance. So we have to think about the energy that we spent throughout our workout so we can replace the energy or food that we put to our body. So be mindful that when we do light workout we are not going to have the same amount of calories that we do really hard work out. So always keep that balance."
Mistakes: We should spread taking protein throughout the day not just focus only at dinner:
"We should spread our protein throughout the day and not just focus on dinner only. Our body doesn’t store amino acid but it uses to recover our muscle. So by consuming a little bit of protein throughout the day it really helps your body throughout the day."
Not consuming enough Vitamins and minerals:
People need to make sure that they get enough vitamin D during the winter months, says Dr. Dana Ryan. Not consuming enough vitamins and minerals is another issue. "So it is kind of a lot of diets is devoid of what we call micro-nutrients and when you exercising, getting your heart rate up or when you pushing your body actually relying on these vitamins and minerals. So by having an active lifestyle is also important that you are putting those right nutrients back into your body."
Disclaimer:
This information in this interview with Sports Nutritionist Dr. Dana Ryan from Herbal life is for general information only. It is not recommended to be followed as we don't consider your personal health situation. So you should consult with health professionals before taking any action. Without doing so you will be the sole responsible for your personal health at risk.
