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 affect how well we perform. It’s no
secret that eating well can help us train better, recover more quickly and look better. Here are some tips on what to eat when training with EMS at Sweat22 studio in Yaletown:
EMS training diet needs the right balance of carbohydrates, fats, and proteins: these

  • are even more important if we like to work out on a regular basis.
  • 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.
  • 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.
  • Consume adequate proteins.
    Proteins are the main building blocks of our body and like carbohydrates; each gram
    of protein contains 4 calories.
  • 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. It’s recommended supplementing with a quality low-carb/low-fat protein
  • Understand the different types of carbohydrates:
    Carbohydrates contain four calories per gram and are the main energy source for the
    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
    Too many high glycemic carbs can lead to weight gain.
  • Limit sugars.
    Limit sugars in favour 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.
  • Consume adequate fibre.
    Because fibre 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
    fibre leads to a sluggish glycemic index tract, water retention, bloating and constipation.
  • In addition to being rich in vitamins, minerals, and antioxidants, fruits and leafy
    vegetables are excellent fibre sources and most references advice consuming at least
    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.
  • 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.
  • Drink plenty 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 lipolysis, or fat burning.
    In addition, Water is 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.
  • 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.
  • Keep alcohol to a minimum.
    Alcohol is not exactly classified as a nutrient, but it is widely consumed and warrants
    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 hypoglycaemic 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.