Regular physical activity in the form of exercise can have a dramatic effective on your mood, weight control and energy levels. Exercise, however, can also help ward off certain diseases as well as enhance your sex life. The type of exercises performed vary according to your overall fitness goals. To obtain the best results and maintain a healthy body, consume certain foods prior to and after your workout.
Balanced Pre-Workout Meal/Snack
The ESPN Training Room reports that a high carbohydrate, low-fat food is ideal prior to a workout. Throughout a high intensity workout, the body calls upon stored glycogen, which are converted carbohydrates. Glycogen is stored in muscle tissue and in the liver, and because intense exercise uses a high amount of energy in a short period of time the body is unable to transport ample oxygen to utilize stored fat cells for energy. Thus, energy is called upon from glycogens from the muscles and not from fat cells. Writing for the website Think Muscle, fitness authority Bryan Haycock suggests eating simple sugar carbohydrates prior to a workout to lower the amount of glycogens used during the workout, which increases stored fat cell use. This will ultimately cause an increase in performance and muscle growth. Consume 40 to 100 g of carbohydrates prior to working out, such as a banana and yogurt or a blueberry muffin and milk.
Post-exercise Foods
Carbohydrates after a workout help restore any glycogens used during the exercise, and the ESPN Training Room reports post-workout carbohydrates also help increase athletic performance the following day. Consume a high carbohydrate, low-fat food within the first 60 minutes following an exercise. Haycock suggests eating 0.7 to 1 g of carbohydrates per 2.2 lbs. of body weight. For example, a 160-lb. individual should roughly eat 50 to 72 g of carbohydrates post workout. Protein must be consumed within two hours following an exercise to assist in muscle tissue repair and growth. Protein contains high levels of amino acids, which are responsible for assisting in the development of muscle fibers after a workout as well as adapting the muscles to the exercises performed. Consume 1.6 to 1.8 g of protein per 2.2 lbs. of body weight. For example, a 160-lb. individual should consume 115.2 to 130 g of protein post workout.
Timing
When pre- and post-workout foods are consumed determines how effective the dietary sources are throughout the workout and after the workout. Weight Watchers suggests eating a meal at least four hours prior to working out, and consuming a high-carbohydrate, low-fat snack at least 60 minutes proceeding exercise.
Hydration
Dehydration not only causes side effects such as fatigue and headache, but when the body is not sufficiently hydrated muscle growth is inhibited. While the rate of dehydration is directly related to the form of exercise performed, to ensure dehydration does not settle in, drink 1 mL per calorie consumed. For example, if you consume 2,500 calories per day you must drink a minimum of 2 ½ L of water per day. The aforementioned formula for water consumption is only a guideline. Actual water consumption is determined on an individual basis. MayoClinic.com suggests consume 2 to 3 cups of water in the 120 minutes preceding your workout, ½ to 1 cup of water every 15 minutes throughout the workout and at least 2 cups of water per pound of weight lost during the exercise routine.
References
- MayoClinic.com; Exercise: 7 Benefits of Regular Physical Activity; July 2009
- Think Muscle; Pre- and Post-Workout Nutrition to Maximize the Training Effect; Bryan Haycock, M.Sc., CSCS; 2010
- MayoClinic.com: Eating and Exercise: 5 Tips to Maximize Your Workouts; December 2010
- ESPN Training Room; What to Eat Before and After Exercise; Sharon Howard, R.D., M.S., C.D.E., FADA
- Weight Watchers; Body Fuel: What to Eat Before a Workout; Meredith Bergman, Amy Leibrock
Member Comments