You can't perform at your best during your exercise routine if you don't put the right food in your stomach. You also need to time your food intake properly, since exercising on a too-full or too-empty stomach can detract from your performance. When you work out, you need food that will turn into easily burned energy for your muscles, which means choosing healthier options such as fruit or a whole grain energy bar.
Food Types
When it comes to choosing foods to eat when you work out, focus on carbohydrates. Unlike protein and fat, carbohydrates offer quick fuel for your muscles. Skip the chips and sugar-laden sodas, though; although both represent sources of carbs, you should stick with whole foods such as fruits, vegetables and grains. Try an apple or an orange, or make yourself a salad with a whole-grain bun on the side.
Protein vs. Carbs
You do need to consume protein when you work out, but most people already get enough protein in their diets and don't need to add it, even if they're seeking to bulk up their muscles. Try to consume about 0.9 g of protein for every pound you weigh, recommends Columbia University. Since you should keep your fat calories to about 25 percent of your total calories, choose lean meats, poultry and fish, or consider vegetable sources of protein such as tofu and beans.
Food Timing Strategies
Try to avoid eating a large meal containing heavy fats and proteins such as steak or cheese within about four hours of your workout. Instead, stick to complex carbohydrates, such as whole-grain cereals and toast with nonfat or low-fat milk. Following your workout, refuel with more complex carbohydrates with some added protein, such as whole wheat pasta topped with a vegetable-rich tomato sauce and a small chicken breast. You also can try a fruit smoothie with high-protein soy milk or even some chocolate milk.
Snacking During Workout
Not everyone can eat during a workout, even an extended session, according to Iowa State University. If you do choose to snack during your workout, try a banana or some crackers, or possibly an energy drink. Steer clear of anything that contains high levels of fat and protein, since they won't provide the quick energy you need and may actually harm your athletic performance.
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