Eating For Exercise

Ever notice how some days you have a fantastic workout and even have the energy to stretch properly afterwards? Then there are other days where you’re counting every passing second. There is an important factor to boosting your energy and soaring through workouts.  

Among other things such as sleep and stress level, your energy level is largely determined by what and when you ate before hitting the gym. Carbohydrates are broken down into glucose, the body’s main source of fuel.  Excess carbohydrates are stored in the form of glycogen to be later used for energy.

A lot of knowing exactly what and when to eat comes from experience and knowing your body, but there are some general guidelines. Eating too soon will result in blood rushing to the stomach for digestion instead of to the muscles. Waiting too long without eating can cause weakness and dizziness during workouts.

Eat a solid carbohydrate-rich meal at least 4 hours before you exercise. Baked potatoes or whole-wheat pasta with marinara sauce, whole-grain cereal and milk, or a whole-grain turkey sandwich are some good options.  If you’re working out in an hour or less, something that is easily digestible and will break down into glucose quicker such as fresh fruit is ideal. Bananas are my favorite thing to have right before a workout because they are higher in calories than other fruit, carbohydrate-rich, and the potassium can help prevent muscle cramps. Of course, you can have fruit with any meal or snack before exercising.

If you’re working out in two to three hours, you may want something a little more substantial such as a whole wheat English muffin with peanut butter, a whole wheat bagel with a little low-fat cream cheese, an energy bar, or yogurt with granola or fruit.

Let’s not forget water! Staying hydrated is essential to sustain your workout and efficiently move glucose and other nutrients into the cells. It also keeps your heart rate from rising too high and causing the body to become overheated. Drink at least 2-3 cups of water before and after working out. You should also make sure you’re staying hydrated throughout the day.

Things to avoid before exercise

• High fat foods that will leave you feeling weighed down and uncomfortable because they take longer to digest
• Sugary foods, candy bars, and high-sugar energy drinks that will give you a quick burst of energy then die out in the middle of a workout.
• Too much liquid that will be sloshing around in the stomach and cause discomfort

For recovering from a workout, eat carbohydrates to restore glycogen stores with a lean protein to help repair muscle tissue.