Fuel Your Workout

What you eat before and after you workout is really important.  It will help to fight fatigue, increase your stamina and make your recovery easier.  It doesn't matter if you are a marathon runner, competitive biker, a triathlete or you just work out at the gym to get a little healthier.  What and when you eat can affect how you feel and how you perform while you are working out.  If you follow these pre and post workout food tips you will be able to maximize your workouts calorie burn and help your body to recuperate much more quickly. 

Drink up

Hydration really is the key to be able to perform your best.  The American College of Sports Medicine suggest downing 2 to 3 cups of water in the two to three hours of your workout and 1/2 to 1 cup of water every 15 to 20 minutes during your workout.  If it is warmer or you sweat more than the average person you will need to compensate  for that and drink a bit more water.  Unless the workout you are planning is a 90 minute or longer workout you don't don't need the sports drinks, just stick with plain water.

Time it right

It really is important that before you set out on your run or step on your mat or treadmill that you eat right otherwise your energy will be sapped, you run the risk of cramps and it can even send you running for the rest room.  Going too long with out food can leave you without the stamina you need to perform to your best. 

Take a look at the Mayo Clinic's meal timing guidelines:

• Small (100- to 200-calorie) snacks should be consumed about 30 minutes to an hour before your workout
• If you plan to eat a small meal, it should be eaten two to three hours before a workout
• If you’ll be eating a larger meal, do so no less than three to four hours before exercising

Eat smart and simple

When you are planning on working out during the day, make sure that your meals and snacks are foods that won't leave you bloated or gassy.  Obviously bad choices would be greasy burgers and sodas that are full of sugar. 

The ideal pre-workout meal or snack is low in fat, moderate in carbohydrates and protein, low in fiber and is made up of familiar foods. Some good choices include:

• Hummus with whole grain crackers or raw carrots and celery
• Half a peanut butter or turkey sandwich on whole grain bread
• A granola bar with protein
• Whole grain cereals (like Cheerios or Wheaties) with low-fat milk
• An apple and small handful of nuts
• Any plain oatmeal topped with fruit

Eat up to cool down

Within 30 minutes to an hour of finishing your workout, eat a small amount of protein and a whole grain. Choose meals that will help refuel your energy stores and build and repair your soon to be stronger muscles.  If you aren't able to squeeze in a meal that soon try some low-fat chocolate milk, a hard-boiled egg or a fruit-and-nut bar for great recovery benefits.

Just remember that how much and how often you eat depends on the duration and intensity of your workout. Tackling a triathlon burns more energy than a restorative yoga class, so make smart choices based on your personal calorie needs.

 Source: Live Better America