Salam,
Selalu kompius, nak makan ka tak makan before exercise? Then lepas exercise nak makan ka tak makan jugak? Penat2 exercise, tak kan nak melantak pulak kan? The answer is YES! Kena makan untuk ganti balik liquid [peluh lah nih] yang keluar merembes, dan feed energy back to your body. Satu lagik, jenis makanan musti betol dan timing musti betol. Bukan makan direct after abeh exercise, tapi kasiklah gap 15-30 mins. Abang GL cakap crucial time to eat after workout is within 30-60 minutes, so plan what you gonna eat. Protien is a good choice to replace and build lean muscle after exercise. Jumpa artikel nih, mari membaca.
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How to Eat After Exercise
Contributor
By eHow Contributing Writer
Eating after exercise is an important part of your workout regimen. During exercise, your body is likely to lose important glycogen stores and result in a decrease in energy. To recover from a workout, you need to eat and drink the right foods and beverages.
Step 1: Drink plenty of water after you exercise. Fluid loss occurs during workouts because of sweat. To replace the fluid, drink a large amount of water. If you prefer flavor in your drinks, sip a sports drink like Gatorade.
Step 2: Plan your meal about 15 minutes to half an hour after you exercise. This time frame is ideal for rebuilding muscle and getting your energy back.
Step 3: Eat a piece of fruit. Fruits have plenty of natural sugars and carbohydrates that can be used to replace lost glycogen as well as build muscle.
Step 4: Add a protein to your meal. If you want to add muscle to your body, then you're going to want to have a sufficient protein source during your meal. Many exercisers consume a protein shake or eat meat after a workout.
Step 5: Consider carb loading. Carb loading is a popular practice among athletes. The carbs are used to give the person more energy and replace the insulin that may have been lost during the workout. Eat healthy carbs like fruits, veggies and whole grains.
Tips & Warnings
Many people will eat before and after exercise. However, it is better to have a nutritious meal afterwards to refuel the body.The meal does not have to be very heavy following a workout. An example could be eating a turkey sandwich on whole-wheat bread with a banana
Salam,
RED FLAG DAY 1
Sakitnyer perot, aduhai. EPO tak memberi apa2 kesan lah. Hampeh! lambat amik hihihi, salah sendirik.
7:00am breakfast
Cappu shakes: 4F1+2F3+400ml plain water
400ml plain water
400ml teamix
12:00pm lunch di Khasmiri, Bukit Jambul
1/2 plate of nasik putih
1 pc of ayam msak..erkk.. merah? again?
5 pcs of okra
400ml teamix
1L plain water
8:00pm dinner
Cappu shakes: 4F1+2F3+400ml plain water
1 mug teamix
1L plain water
Aku sedang mamai2 ayam di saat publish menu malam nih. Gara2 minum teamix. What happen bebeh? WHY? WHY? WHY? Aduhaiii... huwarrggkkhh....... menguap nih! Fuh!
Here's a nice video showing lots of 'before and after' weight loss pictures of a couple of dozen different people.
Salam,
1st day keje. Orang lain bermalas2an di rumah di litupi comforter time2 hujan yang maha besh nih, aku masuk kilang... cet!
7:30am breakfast
Cappu shakes: 4f1+2F3+400ml plain water
400ml plain water
12:00pm tapau from Agilent Cafe makan di production
1/3 polisterin of nasik tomato [again?]
1 pc of ayam masak merah [mak masak sedap lagik :P]
1/3 vegies [acar timun; again?]
800ml teamix
1L plain water
4:30pm to 7:00pm
1 slice each: 2 papaya+ 1 honeydew
1L plain water
10:45pm dinner
1/4 bowl of cereal+oat+low fat milk
12:00am midnite
1 tumbler of hot milo
400ml plain water
Ada benda yg terjadik hariknik. Tuh pasal lewat dinner. Abaikan lah yer... :D
No workout today.
Salam,
Last day Fara di Penang. Hujan boleh tahan giler babas jugak lah. Nasib baik masa drive tak der guruh ke atau kilat sabung menyabung. kalo tidak mahu ajer aku tutup mata sambil drive hahaha...
8:00am breakfast di Kayu Nasik Kandar
1 pc of roti canai telur
1 glass of Kopi Tongkat Ali
Ahehehe, jangan marah yer... alang2 cheating kan, so nak makan roti canai lah! last last... >:). Gano xder kat Kayu, so as usual, terpaksa pilih Kopi Tongkat Ali. Masa nak kuo tuh, baru perasan ada Kopi Radix. naperlah haku tak oda Radix tadih... :-s
12:00pm lunch di depan Masjid Bayan Baru
[kedai ikan bakar, nama kedai tak tau :P]
1/4 plate of nasik putih
1 pc of ayam bakar
1/2 plate of mix veggies: okra+taugeh+kerabu mangga
3:00pm di Hameediyyah Nasik Kandar
1 plate bihun goreng mamak [share with Fara]
1 glass of teh o limau panas
Kami tak lapar tau, masuk Hameediyyah sebab Fara nak tapau mee goreng + murtabak bawak balik KL malam nih [tudiaaaaa]... tapi aku oda bihun goreng, share dengan Fara tuh, rupa kami makan lapar sangat2. Hhahahah... macam heaven giler makan hihihi...
6:00pm di Old Town Bayan Baru
1 cup of Old Town white cofee
Double bread with peanut+kaya+butter: share 3 orang
2 scoops of Coffee Lava: Old Town ice cream
1 bowl of Ipoh Chic Hor Fun: share 2 orang
2 glass of plain water
Petang re-union pulak di Old Town. Aku+Fara+Awa. Adik Esah sampai lambat so dia tak makan. Sembang saja. Makan sharing2 yer akekke... ice cream tuh mcm haku bedal sorang jer hihihi. Awa sanggup turun darik Ipoh dalam hujan2 tuh. Pergkhhh, minah rempit betol. Adik Esah dekat2 Mahgrib lepas abeh kelas di PSDC, dipaksa oleh haku soh mai jugak2 sebab mmg dah lama tak tengok. Padahal duduk 1 Penang. Alang2 dah Fara turun darik KL, kalo leh, nak jumpa lah sapa2 yg ada kat2 sinik. Riuh lah kejap Old Town Bayan Baru, tambah2 bila Adik Esah sampai wakakaka. Perangai tak berubah. Awa dan Fara saja yang paham. Lin, walaupun hang jauh di sebelah dunia sana, aku tau hang paham jugak hahahhaha...
Dinner tak amik, sebab dah kenyang sangat hariknik...
Salam,
Hari ke 3 Fara kat Penang... Pagik haku masih selamat dengan shakes. Gara2 penat semalam, workout out of order today wahahaha.
8:00am breakfast
Cappu shakes: 4F1+2F3+400ml plain water
1 mug teamix
1L plain water
1:00pm lunch di Balik Pulau, mak masak >:)
Nasik tomato [tambah] fuh...
Ayam masak merah
Acar timun
Rambutan
2 mug plain water
4:00pm at Laksa Janggus, Kampung Perlis
Goreng pisang+ice kacang share with Fara
Laksa, Fara sorang jer makan :D. Dia teringin nih hihihi...
6:00pm till nite
Karipap tok
1 mug teamix
1L plain water
1X40 mins workout after 9pm.
Actually lebih kepada edisi tukar2 ilmu lah. Fara tunjuk aku step pilates. Aku tunjuk Fara step yoga... 2-2 dok fenat dengan perot kembung gara2 too full sepanjang harik. So malam buat sikit workout sambil layan DAVE. Aku panggey breathing exercise lah lepas nih ok... kang sebut yoga, dah jatuh haram kan. Padahal kita buat as a sport jer, bukan ke arah benda2 spiritual or dalaman pun. Mmg totally breathing exercise lah... JM workout pun peluh menderu turun, breathing exercise pon peluh menderu turun. :D ... asal workout jer... done2!
Here's another story about weight loss surgery regrets. Thanks to the reader who wrote this in the post about weight loss surgery gone wrong. I was only 23 when I decided to have bariatric surgery. I am writing this because I have been through the worst year + of my life. I had went for the whole big thing. Rerouting and such. The surgeon pretty much terrified me in to believing this was the only solution, that if done any other way, if something went wrong, it may not be able to be fixed. So with full confidence I showed up for surgery and thought it would be the end to my "problems". I was most certainly mistaken. A three day stay in the hospital turned in to 16 days. During my initial surgery, my epidural block fell out! I can remember them transferring me from the operating table to the stretcher. I was screaming, "please help me! someone. please, it hurts!". I do not remember an entire week of my life, in which I am told I almost died and was very nasty.
After the first surgery I was in a lot of pain, they took me for a test and left me in a wheel chair to drink this chalky liquid in a freezing hallway until the tech was done with his lunch. Turns out the pouch wasn't sewed well enough and anything that they were making me consume was just flowing right through me. Back in for surgery number two. Apparently they cut me open and I threw up in my lung cavity. It started to crush my lung. I was in the ICU for 5 days, almost had a heart attack and eventually needed to have a PIC line installed. Ending my stay I was sent home with one tube still hanging out. For an entire month. They only tell you the good things about surgery, never the bad.
It has been over a year and I have spent every holiday in the hospital and visit the ER at least once a month. I have had my gallbladder out, a hernia removed, countless times where I was internally bleeding from an ulcer or something was stuck in my small intestine. I have stopped counting the tubes of blood they have taken. It has been upwards of 24 tubes in two weeks. I recently found out that I am unable to retain iron. Therefore, I will need iron IV therapy for the rest of my life. And regardless of all the pain, the worst part is the emotional toll it leaves. The nightmares will never go away. I am going to have to deal with multiple issues for the rest of your life. No one tells you that this surgery doesn't fix anything. If you were self conscious before, guess what, you still are after. It is awful. If the surgery will save your life, go for it, but please, read stories from both sides first and take the time to think about it. Best wishes.
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