Many of you have probably started a regular exercise routine and some of you may be thinking about beginning. Either way, how you eat affects how good you feel during and after exercise.
You don’t need to be training for a marathon to use these guidelines; they can be applied to everyday activity.
Step 1 – Aim for well balanced, nutritious meals everyday!
Goal: Feel good! Your body doesn’t run well on an empty tank or cheap gas!
Aim for 3 meals and 2 snacks to keep hunger at bay and energy levels steady. Fill your plate with a balance of fruits and veggies, lean protein and healthy carbohydrates such as whole grains, beans or starchy veggies.
Eating well along with adequate hydration before exercise is very important and can positively affect performance.
Step 2 – Nourish your body before exercise!
Goal: prevent low blood sugar and feelings of hunger and provide energy for working muscles.
Studies show that a meal eaten 3-4 hours before exercise is used for energy during exercise.
Focus on complex carbohydrates since they are easily digested and absorbed into the blood. Avoid high fat and high protein meals prior to exercise. You may also want to avoid high fiber or gas forming foods as they may cause discomfort during exercise.
Examples of a pre-exercise meal: Cheerios, non-fat or low-fat milk and a banana or whole wheat toaster waffles with sliced strawberries and vanilla yogurt.
If you choose a small snack closer to exercise (1-2 hours), keep it simple. For example, a granola bar and fruit or a fruit smoothie.
Practice makes perfect – practice meals to see what works.
Step 3 – Nourish your body after exercise!
Goal: replenish glycogen stores (stored carbohydrate), enhance day to day performance, replace lost fluids and aid in muscle repair and recovery.
Generally, a post-exercise meal is warranted after a hard workout that lasts longer than an hour. However, you may benefit from splitting up a meal for shorter workouts.
It can take 24-48 hours for full muscle recovery after carbohydrate stores have been depleted. Your muscles are most receptive to replacing glycogen within the first 2 hours after a hard workout. However, the sooner the better!
Try a sports drink, smoothie, fruit or juice immediately after an endurance activity followed by a balanced meal within 2 hours.
Examples of a post-exercise meal: sweet potato with chili and mozzarella, turkey sandwich on whole wheat bread or pasta with chicken and vegetables.
For more information on eating well and exercising, visit the following:
www.catchyourveggies.com
http://www.gssiweb.com/
http://www.drugfreesport.com/choices/nutrition/index.HTML
Have a healthy and happy day!
The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
