Aerobic exercise can be effective for improving your general fitness level or aiding you in weight loss, but the exercise won't be effective if you can't perform at your best. To do so, you need to fuel your body with healthy foods. The benefits can be significant. Aerobic sessions can reduce your risk of heart disease and improve your immune system. Consult a doctor before starting any exercise program.
Avoid High Fat Foods
Although fat is a nutrient that is highly concentrated with energy -- each gram of fat provides nine calories -- it can be undesirable to consume fat before aerobic exercises. The Yorktown Crew rowing club recommends avoiding foods high in fat before exercise, as it can cause cramps. Fat takes a long time to digest, so it might feel heavy in your stomach as you exercise, which is undesirable for activities such as aerobics. When consumed after exercise, fat can slow down the absorption of nutrients your body needs to recover.
Avoid Simple Sugars
Simple sugars are found in refined, processed foods and can be beneficial for providing a quick burst of energy, but they significantly affect your blood sugar levels, often resulting in a crash, which can leave you feeling sluggish. Simple sugars might also remain in your stomach if you aren't properly hydrated, and might cause stomach upset and cramps. This is a concern both before and after aerobics, as such activity can cause you to sweat and become dehydrated.
Consume Complex Carbohydrates
Complex carbohydrates provide energy, but take longer to digest than simple sugars, so they can provide even more energy levels. Whole-wheat pasta, whole-grain bread and whole-grain cereal contain complex carbs. According to research from the May 2009 issue of the "Journal of the International Society of Sports Nutrition," consuming cereal and milk after exercise can provide muscle recovery comparable to commercially available sports drinks. Foods with complex carbs typically contain fiber, a nutrient that makes you feel full. If you are performing aerobics to lose weight, fiber can help you manage your appetite.
Consume Protein
Protein can be beneficial before and after you exercise. As research from the May 2010 issue of "Medicine and Science in Sports and Exercise" explains, consuming a high-protein meal before your workout can increase the amount of calories your body burns throughout the following day. In addition, June 2009 research from "The Physician and Sportsmedicine" explains that protein can support recovery from a variety of exercise methods, and that animal proteins are preferred, as plant proteins lack all essential amino acids.
References
- Mayo Clinic: Aerobic Exercise -- Top 10 Reasons To Get Phyiscal
- Yorktown Crew: Nutrition for the High School Rower
- Planet Ultra: Steve Born -- Proper Fueling During Endurance Events
- "Journal of the International Society of Sports Nutrition"; "Cereal and Nonfat Milk Support Muscle Recovery Following Exercise"; L. Kammer et al; May 2009
- "Medicine and Science in Sports and Exercise"; Timing Protein Intake Increases Energy Expenditure 24 Hours After Resistance Training"; K.J. Hackney et al; May 2010
- "The Physician and Sportsmedicine"; "Protein For Exercise and Recovery"; R.B. Kreider and B. Campbell; June 2009
Member Comments