Best Fat Burning Pre-Workout Meal for Women

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best fat burning meal, infinite_labs
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Best Fat Burning Pre-Workout Meal for Women

Want to turn you body into a fat burning machine before you do your cardio ladies?  Well, in order to do this, you have to have the right fuel in your system before you workout.  Well according the research, your meals should be lower in carbohydrates before you exercise.  You always want optimum performance, so you should eat enough to feel good and have enough energy for your workout, but not so much that you feel sick or bloated. The less time before your workout starts, the less you should consume.  Here are a few studies to shed some light on the subject of what meals to eat pre-exercise for better fat burning:

-Schrauwen et al. (1997) examined the response to exercise after either a reduced- fat or high-fat diet in lean and obese individuals. The researchers determined after aerobic exercise, that glycogen-lowering exercise increased fat burning after both the reduced-fat and high-fat diet. Fat oxidation was greatest, however, when exercise was combined with a high-fat diet. Results were similar in lean and obese individuals.

eat your way to six pack abs, infinite_labs-Steigleret al. (2008) compared fat oxidation in inactive individuals following a high-protein and high-fat meal when aerobic exercise was performed at 65% VO2 reserve before meal consumption. Preprandial exercise increased fat oxidation after each meal similarly in lean and obese individuals, however obese individuals demonstrated higher insulin levels for a greater period of time after meal intake.

-Matsuo and Suzuki (1999) compared preprandial and postprandial exercise in combination with either a high-carbohydrate (80% carbohydrateand 5% fat) meal or high-fat (37% carbohydrate and 48% fat) meal. Subjects were young (age 20 to 21 years), sedentary females. Postprandial exercise increased fat oxidation after either meal; however the greatest increase in fat oxidation was seen with the treatment combining postprandial exercise and a high-fat meal.

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-In another study (Gregory. 2011), researchers compared the metabolic responses of a group of 8 women to a 30 minute exercise regimen performed after either a low carbohydrate ( 392 kcal @ 15% carbohydrate, 68% fat, and 18% protein) or a low fat ( 396 kcal @ 78% carbohydrate, 7% fat, and 15% protein) meal.  While “no significant differences existed between test meals for fasting blood measurements”, the post-exercise results showed significant differences:

Postexercise fat oxidation levels were significantly greater following low carbohydrate. RER or fat oxidation was significantly greater at all time points following low carbohydrate compared to low fat. The researchers rightly conclude “ingestion of a single low carbohydrate meal resulted in greater fat oxidation at rest and during exercise as compared to a single low fat meal.”  In summary, the major findings of the study were that in moderately active adult females, ingestion of a single low carbohydrate meal resulted in greater fat oxidation at rest and during exercise, and a reduced insulin response during the postprandial period compared to a low fat meal. These results demonstrate a possible role for aerobic exercise in the prevention of chronic disease by altering and attenuating the effects of dietary consumption on metabolism.

Choose foods that are easily digestible because you want your energy to go into crushing your workout not digesting food. Most people perform and feel the best with a mix of protein, fat, and a small amount of nutrient dense, low glycemic carbs. Always remember to be properly hydrated before going into a workout. Water and coconut water are great options.

eat your way to six pack abs, infinite_labsGood pre-workout snack options:
  • hard boiled eggs
  • celery sticks with almond or sun butter
  • handful of coconut flakes
  • coconut water
  • half of an avocado or guacamole
  • beef jerky
  • chicken
  • handful of nuts
  • tuna
  • high quality deli meat

Consider taking a fat burner pre-exercise to enhance fat loss as well.

Schrauwen, P., Lichtenbelt, W.D., Saris, W.M. and Westerterp, K.R. (1997) Role of glycogen-lowering exercise in the change of fat oxidation in response to a high-fat diet. American Journal of Physiology 273, E623-E629.
 
Steigler, P., Sparks, S.A. and Cunliffe, A. (2008) Moderate exercise, postprandial energy expenditure, and substrate use in varying meals in lean and obese men. International Journal of Sport Nutrition and Exercise Metabolism 18, 66-78.
 
Matsuo, T. and Suzuki, M. (1999) Effects of dietary composition and exercise timing on substrate utilization and sympathoadrenal function in healthy young women. Metabolism 48(12), 1596-1602.
 
Gregory S, Wood R, Matthews T, VanLangen D, Sawyer J, Headley S. Substrate Utilization is Influenced by Acute Dietary Carbohydrate Intake in Active, Healthy Females. Journal of Sports Science & Medicine. 2011;10(1):59-65.
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