What to eat and What not to eat
What you eat and when can dramatically affect your workout and the way you feel. Let’s dispel a couple of myths right now.
Myth: Working out on an empty stomach means you will burn more fat.
Truth:Quite the opposite, actually. Not eating before you exercise can make you feel weak, tired, shaky, or faint due to low blood sugar levels.
Myth: Eating a large meal before you exercise means you will have more energy during your workout.
Truth: Eating too much right before your workout causes your muscles and digestive system to compete for energy, causing sluggishness, upset stomach, and cramping.
What and when to eat before your workout.
Depending on your schedule and the timing of your workout, follow these guidelines to ensure you get the most out of the hard work you put in.
- 3-4 hours before your workout: Eat a normal-sized healthy meal combining lean protein, carbohydrates, and fat (300-500 calories).
- 2-3 hours before your workout: Eat a small healthy meal combining a light protein with carbohydrates (200-300 calories).
- 1-2 hours before your workout: Eat a light carbohydrate snack (100-200 calories).
Suggestions: fresh fruit, baked potato, low-fat yogurt or milk (avoid 1-2 hours before workout though), peanut butter or lean deli meat sandwich, pasta with tomato sauce, energy bar (be careful, some are loaded with refined sugar).
Foods to avoid before (and after, in some cases) your workout
- High fat foods: may cause nausea and feelings of sluggishness.
- High fiber foods: may cause bloating, cramping, and discomfort.
- Caffeine (other than your normal dose): may cause dangerous increase in heart rate and dehydration.
Examples: fried foods, candy bars, energy drinks, beans, high fiber cereal.
Ultimately, listen to your body and eat what tastes good and makes you feel good during your workout. Remember that what and when you eat after your workout is just as important as what you eat before.
Think you will undo the hard work during that intense, invigorating workout by snacking afterward? Think again. Studies have shown that the two hours after exercise are the most critical for post-workout nutrition for muscle growth, repair, and recovery.
After you exercise, your body needs to replace the lost glycogen stores (i.e. muscle fuel) for building and repairing muscle. Combining protein and carbohydrates will promote post-workout recovery. Choose wisely, though, or you surely will undo your hard work! And don’t forget to rehydrate! Check out these top 5 post-workout snacks – no Big Macs on this list:
Peanut butter & banana on toast.
Yogurt & berries.
Apple & peanut butter.
Low-fat cheese & whole grain crackers.
Eggs & juice.