Sunday, January 16, 2011
Should you eat before a workout?? YES
What should you eat?? I am so glad you asked.
[This information is specific to workouts lasting about 60 minutes or less. If you are training for a long-distance endurance event or are an athlete participating in more than 90 minutes of strenuous activity, please contact me regarding pre and post workout nutrition recommendations for optimum performance.]
Before you hit the gym, get on your treadmill or whatever your preferred method of torture...I mean workout...may be, you need to fuel your body.
Pre-Workout: You should consume food that is high in carbohydrates as they increase muscle glycogen storage and maintain blood glucose. IN ENGLISH: Carbs will give you the energy you need to sustain the activity you are participating in and allow you work at optimum performance. And moderate in protein which will provide extra energy.
A pre-exercise meal should be low in fiber and fat. Fiber will get things moving (if you know what I mean) and you don't want that when you are doing a lot of bending and jumping around other people. Fat is very satiating and you do not want to feel overly full while you are working out.
A few Suggestions:
- A piece of whole grain (wheat, oat, etc) toast or 1/2 an english muffin with a tbsp of nut butter (peanut, almond, cashew, etc).
- A piece of fruit. (however, the acidity may bother you especially if you have acid reflux so know your body). bananas are usually the safest bet.
- A granola or power bar. But keep it small. Try to keep the calories below 150 as the higher calorie bars will contain too much fiber and fat for your pre-workout meal.
- A piece of lean turkey breast deli slice wrapped around a small piece of cheese.
- A few whole wheat crackers and 2 tbsp of hummus. (or a piece of toast and hummus)
- Vitamuffin (has 5 grams of fiber so make sure this isn't too much for you)
- 1 serving of whole grain cold cereal with milk. Watch the serving size, it is often less than 1 cup. Watch the fiber - don't eat a high fiber cereal before a workout.