Food is fuel and it's best to fuel your body both before and after a workout. According to the American Council on Exercise, not eating before and after exercise is a common mistake that active people make. Adhering to a few simple guidelines will minimize any discomfort you feel when eating prior to and after a workout. You might try keeping a dietary journal to aid you in your food choices associated with exercise.
Energy Sources
Carbohydrates, protein and fats are all sources of energy, with carbohydrates being a source of instant energy. Carbohydrates are digested into glucose or stored as glycogen, which is kept in muscles for later use. Protein helps to build and repair muscle, and fats are a source of long-term energy. You will feel better and be more energetic if you eat healthful, nutritious food all the time instead of foods that are fried and full of saturated fat and sugar.
Before Exercise
Eating before a workout fuels your muscles, helps you avoid hunger, prevents low blood sugar and allows you to feel secure in knowing your body is fueled and ready to go. Eat a healthy diet full of carbohydrates, protein, fats -- but not too many saturated fats -- vitamins/minerals and water. Eat foods like fruits and vegetables, whole grain breads, pasta, chicken or fish. Prior to a workout, allow enough time for your food to digest. Allow three to four hours for large meals, two to three hours for small meals and an hour or less for a small snack. In addition, don't forget to drink plenty of fluids to aid in digestion and avoid dehydration during exercise.
Snacking
Eating a healthy snack during a workout is important if you plan on exercising for several hours. A snack can help raise your blood sugar and prevent you from feeling hungry. Make sure that the amount you eat is small and allow a few minutes for the food to begin to digest before resuming activity. Healthy snacks include an energy bar or drink, a piece of fresh fruit, yogurt, a fruit smoothie, a granola bar and peanut butter on a whole-grain bagel or crackers. You may need to experiment with the types and amounts of foods you eat during exercise if you combat gastrointestinal problems.
After Exercise
In addition to drinking plenty of fluids to replace what was lost during your workout, it is also beneficial to eat something for muscle recovery and replenishment of glycogen stores. According to Columbia University's Health Services, studies show that eating foods rich in carbohydrates -- such as a banana or bagel -- 15 minutes to one hour after exercise is beneficial because enzymes that make glycogen are most active. Eating protein-rich foods, like a few slices of baked turkey on a whole-wheat bagel, is good because it repairs muscle and helps to replenish glycogen stores.
References
- American Council on Exercise; Active People Can Make Mistakes Too - In Their Diet That Is; October 2004
- Go Ask Alice: Health Services at Columbia University; Is it Better to Eat Before or After Exercise?; January 2005
- MayoClinic.com; Eating and Exercise: 5 Tips to Maximize your Workouts; December 2010
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