Do I Eat More Meals On Days I Work Out?

Exercise should not necessarily be used as an excuse to eat more. In fact, if you are using exercise to help you lose weight, your caloric intake should really be controlled. Eating smart in order to maximize your workouts is the best route to take. Not following your diet on the days you exercise can set you back.

The Psychology of Exercise

Many times when people exercise to lose weight, it may be used as an excuse to eat or rest more. If you exercise and eat more than you normally would have, you negate the calorie burning benefits you may have had from physical activity. Another case may be that individuals who exercise may rest more often throughout the day than they normally would, also reducing the effects of exercise. If exercise is being used for weight loss or maintenance, it should not be an excuse to change your daily eating of activity routines.

Eating For Exercise

The food you eat before exercise can influence the quality of your workout. Ideally, you want to eat a small snack about an hour before you exercise. Your snack should be made of up carbohydrates and protein. Eating carbohydrates before exercise boosts your blood glucose, making you able to workout for a longer period of time. The protein you eat before exercise helps your muscles adapt the the exercise stimulus. Good pre-workout foods include a banana with peanut butter, yogurt or an energy bar.

Replenishing Your Energy

It's not about eating more after exercise, but choosing the right foods to eat. Physical activity is demanding on your body and can begin to deplete your stores of nutrients. Your post-workout meal should also include carbohydrates and protein. Two enzymes, one that builds up glucose stores in your muscles and the other that increases muscle building, are elevated after a workout. To take advantage of these, you should consume a food that contains both carbohydrates and proteins. This could be nuts and fruit, cheese and crackers, yogurt and fruit or an energy bar.

How Much To Eat

If you are trying to maintain your weight, you should eat according to how much activity you get. Your activity level can be classified as sedentary, light, moderate or heavy. The harder, longer and more intense you work, the more calories you should consume. However, if you are trying to lose weight, you want to reach a caloric deficit each day. Using more energy than you consume results in a daily caloric deficit which achieves weight loss.

Special Circumstances

Individuals who are exercising to train for an athletic competition may need to increase caloric consumption. This means replacing calories used during training. Needs for other nutrients like carbohydrates or protein may also increase during training. To gain a better understanding of how to eat for optimal performance, consult with a professional exercise physiologist.