Most of us come to EMS training because we want to look good,
tone up, lose weight, gain muscle or reduce appearance of cellulite. With conventional
training, it takes a long time, not to mention effort to achieve the results we want.
How we eat before, during, and after exercise can effect how well we perform. It’s no
secret that eating well can help us to train better, recover more quickly and look better.
EMS training diet needs the right balance of carbohydrates, fats, and proteins: these
are even more important if we like to workout on a regular basis. If we exercise with an
EMS workout, our body is working twice as hard in half the time, so keeping our
energy levels up before and after a workout is vital.
Ideally, we should eat a meal containing carbohydrates 3-4 hours before exercising to
increase our blood glucose and glycogen levels. For the high-level workout that EMS
provides, having a small snack 1-2 hours before can also be a good idea. We’ll feel full
of energy and ready to put our body through its paces as we work hard to get to the
fitness level we desire.
EMS is not only good for our fitness and wellbeing, but is also great for our digestion.
A good workout can help eradicate digestive problems, and keeps our system
working as it should.
Regular EMS workouts combined with a healthy diet will have us looking and feeling
fantastic, inside and out.
1. Eat frequent small meals.
For the best results in terms of high energy level, diminished body fat, muscle growth,
and good gastrointestinal health, we should be eating five to six meals per day with
calories that range from 300-1,000 evidently depending upon our size and goals.
The longer we make our body wait between meals, the less efficient it becomes at
burning fat and or gaining lean tissue. Long periods without eating will greatly increase
our chance of overeating when we finally allow ourselves to have a meal.
Department of Training and Research.

healthy lifestyle – food and fitness props
2. Consume adequate proteins.
Proteins are the main building blocks of our body and like carbohydrates, each gram
of protein contains 4 calories. As EMS training users we require approximately 2
grams of protein per kilogram of ideal weight per day in order to maintain our lean
tissue mass.
Electro fitness users, exactly like bodybuilders or strength and endurance athletes, are
in a perpetual cycle of muscle degradation and reconstruction and have even larger
protein demands.
Foods such as milk, cheese, eggs, poultry, red meat, and fish are rich sources of
protein. Its recommended supplementing with a quality low-carb/low-fat protein
powder.
3. Understand the different types of carbohydrates.
Carbohydrates contain four calories per gram and are the main energy source for the
body. When three or more 6-carbon sugar molecules are joined, the resulting
molecule is known as a complex carbohydrate. One or two 6-carbon sugar molecules
linked together comprises a simple sugar. Complex carbs are further sub classified
into fibrous and starchy carbohydrates.
When consumed, simple sugars like sucrose and dextrose, as well as refined complex
carbohydrates like white flour, provide a burst of energy which often gives way to
feelings of lethargy. Typically, unrefined complex carbohydrates are assimilated by the
system more slowly than simple sugars and will provide constant and sustained
(though less intense) energy levels.
Generally, carbohydrates are available in slow-digesting and fast-digesting forms.
– Slow-digesting carbs include foods such as whole grain breads, vegetables, fruits
and beans. These are the best kinds of carbs for us as a EMS users because they
are low glycemic, meaning they provide a steady state of blood sugar over a long
period of time.
– High glycemic carbs, such as white bread and sugary drinks, provide a quick, but
short, boost of energy because it is easy for our body to break them down into
sugars. Too many high glycemic carbs can lead to weight gain.
4. Limit sugars.
Limit sugars in favor of low glycemic index carbohydrates is crucial. The lower the
glycemic index of a given carbohydrate, the more gradually it will be digested into its
component parts and absorbed from the glycemic index tract into the bloodstream
and less insulin is released from the pancreas over a given time in response to foods
with low glycemic indices.
Hence, the body has more time to utilize the molecules for fuel rather than storing
them as fat. Whole grains, legumes, pasta, and yams are among the best sources of
complex carbohydrates. Processed foods such as white rice and bread, and even non
processed foods like potatoes have higher glycemic indices and are assimilated at
rates similar to simple sugars and are more readily stored as fat.
One major exception to this rule is fructose, the simple sugar found in fruit, which has
a very low glycemic index. One thing to focus on when speaking of carbohydrates is
that we need roughly a 2:1 ratio of carbs to protein in our post workout meal.
5 . Consume adequate fiber.
Because fiber cannot be digested by the human tract, it does not contribute calories
and is passed as waste. It is, none-the-less, vital to good health. Inadequate dietary
fiber leads to a sluggish glycemic index tract, water retention, bloating, constipation,
and an increased risk of developing colon cancer.
In addition to being rich in vitamins, minerals, and antioxidants, fruits and leafy
vegetables are excellent fiber sources and most references advice consuming at lease
five servings per day. For optimal fat burning, we should limit starchy carb
consumption later in the day, eating plenty of fresh fruits and vegetables instead.
6. Eat the right fats.
Fats are important energy sources when stored glycogen is limited. Fats contain 9
calories per gram, more than twice the amount found in carbohydrates and proteins.
Saturated fats, derived from animal sources, have been shown to contribute more
heavily to the development of cardiovascular disease than unsaturated fats derived
from plant sources. For health reasons, fats should be limited to less than 30% of our
caloric intake.
The key with fats is that we need to get the right fats. When selecting fat, we should
look for anything high in Omega3 fatty acids like salmon, and or use an essential fat
supplement like flax oil or fish oil.
7. Drink large amounts of water.
Most sources recommend that the active individual consume a minimum of 2 liters of
water per day. Water aids the liver and kidneys in the detoxification of poisons and the
elimination of wastes from the body. Without sufficient water, we become dehydrated
and our organs (including muscle, liver and kidney) do not function optimally. Optimal
kidney function leaves the liver free to perform maximum lypolysis, or fat burning.
In addition, Water is both an appetite suppressant and an excellent diuretic. Not only
will high fluid intake increase urination, it will also decrease overall water retention and
bloat. Also drinking water below our body temperature can actually help us to lose
weight.
8. Hydration: aim to prevent, not quench our thirst.
Proper hydration leads to enhanced thermoregulation and increased oxygen
exchange in the lungs. Simply stated, the well hydrated individual will have greater
endurance and a more comfortable workout. Since we do not feel thirsty until we are
already in a dehydrated state, it is best to drink water with sufficient frequency to
prevent thirst.
9. Keep alcohol to a minimum.
Alcohol is not exactly classified as a nutrient, but it is widely consumed and warrants
mention. Alcohol is the enemy of the dieter and the athlete. It contains 7 calories per
gram, nearly as much as fat, and is completely without nutritional value. Not only does
alcohol contribute empty calories, it slows the body’s metabolic rate so that less
calories are burned over time.
In addition, alcohol consumption leads to a transient hypoglycemic state and
subsequent food cravings. Finally, alcohol is hepatotoxic and even moderate drinking
leads to fatty deposits on the liver. While the liver works hard to detoxify the system of
alcohol, it is less efficient at lipolysis, or fat burning.