The Secret to Knowing When You Need More Calories

 Intro:

How many calories should you consume per day to build muscle, burn fat, and stay healthy? If you’re working out at home or the gym, it can be tricky to figure out how much fuel your body needs to stay full of energy and strong enough to complete your fitness routine. Here are three ways to know when you need more calories before, during, and after your workouts so that you can reach your exercise goals as efficiently as possible.

 

Calorie Needs

Your body burns calories in three ways: while you’re eating, while you’re digesting, and while you’re moving. And how many calories you need depends on your age, sex, weight, height, and level of activity. The more active you are (the harder you exercise) or change your eating habits (the higher your calorie intake), for example, the more calories your body will need. Most Americans consume more than 300 excess calories per day. These extras can add up over time and make it difficult to lose weight or keep it off long-term. To keep things simple, aim for a healthy diet—and exercise—to meet your daily calorie needs. If needed, eat fewer calories to maintain a healthy body weight range.

 

Weight Training

When it comes to building muscle, there’s no substitute for weight training. Weight lifting creates micro-tears in your muscles, leading them to repair and build new, bigger muscles. These tears also release hormones that cause your body to retain more water during workouts and for a brief period after you stop working out—giving you that ripped look many people are aiming for. This can be a benefit if you want large muscles fast, but you might want to think twice if looking soft and smooth is more important than being big and bulked up.

 

Cardio

If you’re doing cardiovascular activity, start with about 150 additional calories for each hour of exercise. That’s because your body will be expending energy and building muscle even while you’re not directly exercising. Make sure your body has enough energy to get through a long workout by eating 30 to 60 grams of carbohydrates 30 minutes before and after a workout. Otherwise, wait until after your workout when it’s time for your snack or meal. Aim for 45 to 65 grams of carbohydrates in that time frame. Also, try to make those carbs mostly complex (found in whole grains) versus simple (found in sugary foods). This helps prevent blood sugar spikes that can lead to fatigue. And if you do hit an energy lull during your workout, try drinking water or low-calorie sports drinks instead of sugary beverages like soda and fruit juice. This can help stave off exhaustion so you don’t have to end your session early!

 

Smart Supplements

Getting nutrients from food is always better than supplements, but that doesn’t mean you can’t use them to help with your training. Fish oil, for example, has been linked to several health benefits and may reduce inflammation during exercise—which could be particularly useful for people who suffer from chronic conditions like arthritis or asthma. Still, don’t go overboard on supplements; in most cases, they’re unnecessary and unhealthy. If you do opt for a supplement, check with your doctor first; while they aren’t dangerous in small doses (particularly vitamin D), some supplements—such as ephedra—can cause serious side effects if taken in large amounts.

The Secret to Knowing When You Need More Calories