The thought of a reward after exercise can be a huge motivator to getting out and getting it done. But if that reward comes in the form of indulging in unhealthy food, all those benefits from exercise go right out the window. During exercise, muscles break down, fluids become depleted and energy stores are drained. Planning to eat nutritious foods both before and after exercise can help reap the maximum benefits for all that hard work.
The thought of eating before exercise certainly sounds unappealing, especially if you are a morning exerciser and hit the gym or outdoor trails soon after waking up. However, it is important to plan to eat at least something before exercise, to both get your metabolism going and give your body some energy to burn during the workout.
Any food you eat right before working out will not get digested in time to be used as energy by the body. In the few hours before exercise, aim to eat foods with a low glycemic index and lots of fiber, such as fruits or whole grain breads, according to QualityHealth.com. Some protein, like toast and peanut butter, can be beneficial as well.
If you know you're going to be doing a great deal of exercise the next day, such as a race or a long run, eating foods high in carbohydrates, like pasta, will build up your energy stores and prepare your muscles for the intense workout.
If you don't boost your body's energy stores by eating before working out, you will tire faster and won't get as much out of your exercise regimen. In addition, the body will start to burn up muscle protein, instead of a combination of body fat and carbohydrates in muscles, if there aren't sufficient carbohydrate stores, according to an article in Prevention magazine.
The key is timing. Eat too soon before exercise, and you can feel ill and have the odd sensation of food bouncing around in your stomach. The Mayo Clinic recommends eating large meals three or four hours before exercise, and small meals two to three hours beforehand. Eat a small breakfast if you want to exercise within an hour of eating. If you can handle it, a snack right before exercise is fine as well, according to the article.
A study published in the May issue of The Journal of Nutrition showed that women who consumed a breakfast of low-glycemic carbohydrates, such as yogurt and whole-grain foods, burned more fat during 60 minutes of walking than women who had high-glycemic foods, like cornflakes and white bread. The study, referenced in Health magazine, noted that high-glycemic foods cause blood sugar levels to rise quickly. In turn, eating low-glycemic foods pre-workout may cause the body to burn up body fat during exercise, due to the less significant blood-sugar response.
Getting lasting results from your workout relies on smart nutritional choices post-exercise. Good news this is pretty straightforward. Simply choose healthy foods that will restore what was lost during exercise fluids, carbohydrates and protein.
Whole grains, fruits or vegetables are great choices, and add in some protein, like chicken, beans or legumes. Don't go overboard with sweets or foods that are high in fat. These foods may taste good, but they will cause a spike in blood sugar, and won't contribute to rebuilding your energy stores so you are ready for your next workout.