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Pre & Post Workout Meals - What To Eat Before
& After Exercising
What you eat before and after you work out does make a difference. If you plan on working out for an hour or more, you'll work out harder and stronger if you eat something before your workout than if you skip it. Your body requires both carbohydrate and protein to support glycogen stores (muscle fuel) to prevent "hitting the wall". Endurance type workouts such as running, swimming or cycling require more energy than shorter bouts of exercise. Be sure that your meal is easily digested and not too high in fat. Bran cereal and milk is a bad choice since the fiber and lactose can cause abdominal cramping and gas. Skip the burger and fries too as high fat meals "stick to your ribs" and take longer to digest. Instead, try a smoothie with yogurt and fruit, or a turkey roll up and juice before going the distance. If you've only got time for a 30-45 minute romp at the gym, it may be best to skip the snack and just hydrate before your workout. A study done by the School of Sport and Exercise Sciences in the UK found that fasting longer than 6 hours prior to exercise optimizes fat oxidation, while consuming carbohydrate or fat prior to exercise reduces it. And let's face it- its fat that we want oxidized, not muscle. If you have to eat something before exercise to maintain energy, go for something light like low fat yogurt or a few graham crackers.
A recent, controversial research study claims that exercise over-stimulates the appetite and sabotages weight loss. In this study, 3 groups of exercisers were compared. The group that exercised the most intensely lost the least amount of weight compared to the other two. And while many people were ready to toss their tennis shoes after hearing the study, the American College of Sports Medicine believes that some exercisers may simply be compensating with more calories than they need. There are plenty of studies to support regular exercise for both weight loss, as well as weight loss maintenance. Let's face it, you can't always have your cake and eat it, too. Finally, don't forget the most important nutrient in your diet for both pre and post workouts. WATER. Without water, your body can overheat and lead to fatigue faster. Excess heat reduces exercise capacity and affects oxygen exchange. In addition, dehydration affects blood pressure, muscle contraction and relaxation and can also hinder weight loss efforts. Don't rely on thirst to guide your fluid consumption. Below are some guidelines for staying hydrated before, during and after exercise: Before Exercise:
During Exercise:
After Exercise:
One final word. Unless you're exercising for 3 or more hours (think Florida Gators), skip the sports drinks unless you choose the lowest calorie types. Fluid, salt and potassium can all be replaced with food and water alone and are much lower in sugar and artificial colors. Not to mention, better tasting! By Lisa Andrews
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It's
that time of year. Everyone's back at the gym with a 'holiday hangover'
trying to regain their shapes after the inevitable holiday binge.
And while it may be tempting to skip meals before or after your
workout to cut calories, it may not be the wisest method of staying
fit and getting the most from your workouts. But depending on how
long or intensely you work out, curbing the carbs and fat may actually
help. Keep reading.
What
you eat after exercise also affects weight and performance. To boost
glycogen stores which supports a better workout the next time around,
sports experts recommend a combination of both carbohydrate and
protein. Simple carbs such as fruit juice or sports drinks are quickly
absorbed and can replenish glycogen stores quickly. Adding protein
to the mix such as a cheese stick, hard boiled egg, nuts or lean
meat will further support glycogen formation. In a hurry and need
to pack something non-perishable? A peanut butter and jelly sandwich
on whole wheat and an apple is a great, portable snack. It's best
to eat within one to two hours of your workout for optimal glycogen
repletion.
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