Most experts agree that a balanced diet of whole foods including fruits, vegetables, whole unrefined grains, lean proteins such as fish or chicken, and nuts is essential to fuel a daily workout and maintain optimal health. Knowing what to eat and when is important in order to maximize training and supply sustained energy before and after workouts. Eating too much or too little before your workout can either weigh you down or leave you depleted. Here are some easy ways to fuel your next workout.
1. 4 to 8 Hours Pre Workout -
The most important meal is the one you eat four to eight hours before your workout. Carbohydrates are the main source of fuel for the muscles and the brain, proteins build and repair muscle tissue and fats provide a slow release of energy. If you're planning to do 90 minutes or more of high-intensity exercise, then a carb-rich meal will help build carbohydrate stores for performance. Pasta for dinner or a substantial breakfast of pancakes or oatmeal will help maintain blood glucose levels during exercise and build muscle glycogen stores.
2. 1/2 to 1 Hour Pre Workout-
A snack right before your workout can help boost your energy and prevent hunger. Eat light foods that breakdown quickly before your workout begins such as a banana, dried fruits, peanut butter, oatmeal, bagels, granola, whole grain cereal, toast with honey, or a high-carbohydrate energy bar. Avoid acidic foods that may upset digestion. During exercise only about 20 percent of blood flow is available for digestion, so you can't easily digest fatty foods.
3. Post Workout-
Refueling after exercise with a carbohydrate-rich snack or drink such as a piece of fruit or juice primes the body for the next workout. A small amount of protein after exercise, such as a cup of yogurt or milk, helps repair muscles. A sports supplement drink helps replenish what was depleted because the body can absorb it quickly. Energy bars are a convenient source of fuel after a workout.
REFERENCES:
1. Sherman WM, et al. Effect of exercise-diet manipulation on muscle glycogen and its subsequent utilization during performance. Int J Sports Med 1981;1:114.
2. Katch FI, McArdle WD. Introduction to Nutrition, Exercise, and Health, 4th edition. Philadelphia, PA: Lea & Febiger, 1993.
3. Clark N. Nancy Clark's Sports Nutrition Guidebook, 2nd edition, Champaign, IL: Human Kinetics, 1996.
4. Sherman WM, et al. Carbohydrate feedings 1 hr before exercise improve cycling performance. Am J Clin Nutr 1991;54(5):866-870.
5. Sherman WM, et al. Effects of 4 hr preexercise carbohydrate feedings on cycling performance. Med Sci Sports Exer 1989;12(5):598-604.
Posted by Elaine Gavalas on October 2, 2006 02:30 PM
