Tuesday, February 23, 2010

WHAT YOU SHOULD EAT BEFORE AND AFTER YOUR WORKOUT SESSION

I receive this question once every other week. Funk, what should I eat before and after I workout? In this article I will give you the information that you need to ensure you nourish your body correctly pre and post workout.


Proper nutrition is the key to getting a consistent and effective workout. Now depending on what your goals are will determine some of your food choices. If you are trying to bulk up or add crazy muscle, you will eat a bit different from someone that is trying to lose weight, slim down or get ripped.


A bodybuilder wants to eat more egg whites and tuna whereas someone trying to lose weight would opt for whole wheat pastas and salads. Remember to gain weight you must take in more calories than you burn. To lose weight, you must burn more than you take in.


WHEN YOU NEED TO EAT

When I was training in Thailand my Pre and Post meals were extremely important, especially if I was to get through the 3 hour training sessions.  If my training started at 7:00AM, that meant that I was up and eating at 6:00AM.

Before you workout your body needs ample time to digest what you've put in it. A good rule of thumb is always to wait 1 hour prior to exercise. You want to make sure that you have enough time to digest the food before you embark on your crazy workout.

Post workout nutrition should be eaten NO LONGER than 1 hour after exercise. If you delay eating longer than an hour after your workout then your body begins to take those muscles you just worked so hard to get and deplete them by using them as energy for the rest of the day or night.



I bolded that line because I know so many people that do not follow the rule of eating no longer than 1 hour after working out. If you are not doing it now, then start today.

WHAT YOU NEED TO EAT


Prior to starting your workout, the best foods are in the form of carbohydrates. Yes I said carbs. Carbs are not bad for you when choosing the right ones. A pre-exercise meal should include foods that are low in carbohydrates and easy to digest. Foods low in carbs will will release glucose gradually into the blood stream, which is what you want prior to your session to help prolong physical endurance.


Don't forget that it's just as important to eat smart after your workout has subsided and you've come down. After a workout, your body is like a sponge, ready to soak up the nutrients in food to restore energy and replenish your muscles. A mixed meal high in carbohydrates with moderate portion of protein and fat soon after completing the workout is best to help re-fuel carbohydrate stores after exercise.


The right foods alone won't get you through a workout - you'll have to get the right hydration with water while you exercise. You should drink at least at least 16 ounces of water two hours before a workout, and about 6 to 12 ounces every 15 to 20 minutes during exercise. (An ounce is about a mouthful.)


WHAT YOU SHOULD EAT LIST



PRE WORKOUT
Some food suggestions prior to a workout include:
  • Vegetables like celery, cucumber, tomatoes
  • Low-fat yogurt
  • Peanuts
  • Fresh fruit such as cherries, plum, peach
  • Apple
  • Oatmeal
  • Healthy Cereal
  • Oat bran bread  



POST WORKOUT
Post workout you can increase the protein to restore those muscles.
Some suggestions are:
  • Whey protein shake
  • Bagel with jelly
  • Baked potato
  • Stir-fried chicken and vegetables over brown rice
  • Eggs
  • Fish
  • Beans
  • Tofu
  • Watermelon, banana
  • Sports Drink

  
FOODS TO AVOID BEFORE EXERCISE


Any foods with a lot of fat can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided.

I suggest not have any sugar prior to your workout as some people do not perform well after a blood glucose spike.

If you're squeezing a workout into a busy schedule, you may be tempted to grab a protein bar on the way out the door, but DON’T DO IT. Most bars are "glorified candy bars, often providing even more calories and are likely to be loaded with sugar.

Caffeine had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles. Research, however, doesn't seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant.

Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

In conclusion, if you're going to invest the time to put yourself through a productive workout, then it’s imperative to nourish your body correctly pre and post workout.





Your Fitness Coach and Friend
Funk Roberts


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