Food or beverage, before, during and after a workout, what works best?
Exercising on an empty stomach this morning? Working out before lunch today? Plan on getting a workout in after dinner tonight? There's really no wrong time, it's all about what works best for you. There are however a few points to keep in mind when fueling your body before, during and after your workout. Choices will vary per individual. Stomach and gastrointestinal (GI) problems can be a challenge if you make the wrong choice. For example, you wouldn't eat a cheeseburger and fries for breakfast before your morning run, or a t-bone steak with a baked potato, salad and garlic bread before a tennis match, would you (my buddy Mitch would)?
The first point to remember is this; you should currently be eating a balanced diet daily, for adequate glycogen stores. Roughly 60% of your calories should come from carbohydrates (fruits, vegetables, grains and breads), 25% from healthy fats (vegetable oils like olive, canola and corn oils) instead of lard, butter and animal fat in meats and 15% from proteins (fish, poultry, beans and lean cuts of meat). This is to ensure the body has sufficient fuel to function daily, at an optimum level.
If you're an early bird, eat something light before you start, research suggest that a light snack before working out can improve performance by 12.5%. I know, I know, you're saying, "but I can't eat before I workout, it upsets my stomach". You don't have to eat like Mitch, just have something light, i.e. juice, toast, fruit, yogurt, cereal, a bagel or whatever your stomach can handle comfortably, can make a difference. Depending on the type and the intensity of your workout, some foods will work better than others. The best way to find out is through trial and error (hopeful not too much error). You'll pack more bang for your workout if you eat something.
Pre-workout snacks will also help to prevent light-headedness, fatigue and decrease hunger during your workout. Avoid high fat and greasy foods, they take longer to digest and can sometimes cause nausea in some people. Instead of burgers, nuts or cheese, try turkey or chicken thinly sliced with a slice of bread, boiled eggs, cottage cheese with fruit or a fruit smoothie made with skim milk or yogurt.
We'll finish our discussion on energy replenishment in the next article.
