What to Eat Before and After a Workout
To eat or not to eat? If you’re an avid exerciser, the challenge of eating a healthy diet may be more daunting than your workout. Food is literally the body’s fuel, and poor nutrition can make you sluggish and unable to concentrate; cause indigestion, dizziness, nausea, headaches, even vomiting. But there are no fixed rules about eating before and after your workout, since the type of exercise, its duration and frequency, as well as your level of fitness and any personal health issues all come into play. Now what?
“Sport-specific nutritional guidelines exist, such as those training for an event such as a marathon. However, the recreational exerciser can also benefit from general guidelines to get the best out of their workout,” says Jennifer Vagios, APOGEE’s registered dietitian. On average, women need 200 calories of food and 20 ounces of water one hour prior to a workout. Men need slightly more. It’s best to eat in moderation—spacing your meals throughout the day. And, if you have a special condition, like diabetes or high blood pressure, you should always consult with a physician.
Here are a few of Jennifer’s tips to keep in mind:
What to Eat Before a Workout
1. Stick with a carbohydrate-based meal to top off your muscles stores. Some of her favorites: Yogurt with fruit and low-fat granola; oatmeal with fruit a few almonds.
2. Include some low-fat proteins (lean meat, low-fat cheese) to encourage muscle and tissue repair and help avoid post workout muscle soreness.
3. Avoid high-fiber/high-protein/high-fat meals or snacks before exercising (peanut butter, red meat, beans and bran cereals) since these take longer to digest and can cause cramping.
4. If you only have 30 to 60 minutes free before your Pilates class, a sports drink, piece of fruit or slice of toast with fruit preserves should do the trick. But, if you have the luxury of a 3- to 4-hour window, consuming well-balanced meals throughout the day is key—300-400 calories within this time frame is generally recommended. A turkey sandwich on whole grain bread with a slice of Swiss cheese, lettuce and tomato is perfect!
What to Eat After a Workout
1. Immediately replace any lost fluid with water, juice or carbohydrate-rich sports drinks.
2. Consider a well-balanced meal or snack with a mix of carbohydrates and proteins to replenish the glycogen (complex sugars) stored in muscles for energy. A fruit and yogurt smoothie with some flax oil re-energizes in a matter of sips.
3. If you’re trying to lose weight, it’s important to watch your portions and calories throughout the day. All it takes is a little advanced planning to coordinate your healthy snacks and meals with your workout.
Learning to eat for exercise takes time and patience. Experiment to see what works best for you!
Tags: Jennifer Vagios
