Eating and exercising go hand in hand. What and when you eat may affect how you feel while exercising. It’s also important to consider what you eat while exercising, whether it’s a casual workout session or you’re training for a competitive event. Try these tips for eating and exercising.
1. Healthy breakfast
Breakfast
Exercise in the morning? Get up early and finish your breakfast at least an hour before you start. Fuel up before a workout.
According to studies, eating or drinking carbs before exercising can improve your performance. The carbohydrates can also help you exercise for longer or with greater intensity. You may feel sluggish or lightheaded if you do not eat before exercising.
Eat a light breakfast if you intend to exercise within one hour of your morning meal. You can also drink a sports beverage. For the best energy, focus on carbohydrates.
Breakfasts that are good for you include:
- Bread or cereals made from whole grains.
- Low-fat milk.
- Juice.
- Bananas are a delicious fruit.
- Yoghurt.
If you normally drink coffee in the mornings, then it is fine to have one cup before working out. You should also be aware that if you are trying a new food or beverage before working out, it could upset your stomach.
2. Portion size is important
Avoid eating too much before exercising. Guidelines suggest:
- Do not eat large meals before exercise.
- Small snacks or meals: Eat them about 1 to 3 hours before exercise.
You may feel sluggish if you eat too much prior to exercising. You may not have the energy to exercise if you eat too little.
3. Snack well
Smoothie
The majority of people are able to eat small snacks before and during their exercise. It’s all about how you feel. What works for you is what’s best. If your exercise lasts under 60 minutes, snacks eaten shortly before exercising won’t likely give you more energy. They may help you feel less hungry.
It may be beneficial to consume a food or beverage rich in carbohydrates if your workout lasts more than 60 minutes. Snacks that are good for you include:
- Energy bars are a great way to keep you going.
- Banana, apple or any other fruit?
- Yoghurt.
- A fruit smoothie.
- Whole-grain crackers or bagels.
- Granola bars with low fat.
- Peanut butter sandwiches
- Sports drink or juice diluted.
If you intend to exercise for many hours following a meal, a healthy snack will be especially helpful.
4. Eat after you exercise
Yogurt with fruit
Eat a meal with both carbohydrates and proteins within two hours after your workout. After you exercise, eating can help your muscles recover and replenish their glycogen reserves. If your next meal is over two hours away, consider having a snack. Some good post-workout foods include:
- Yogurt with fruit
- Peanut Butter Sandwich
- Low-fat chocolate drink and pretzels
- After-workout recovery smoothie
- Turkey on whole grain bread with vegetables.
5. Drink up
Water
Do not forget to drink fluids. Drink enough fluids during, before and after exercising to prevent dehydration.
The American College of Sports Medicine suggests that:
- Water is essential for your body. Drink 2 to 3 cups of water (473-710 millilitres) 2 to 3 hours prior to exercising.
- During your workout, drink about 1/2 to 1 cup of water (118-237 millilitres). Change the amount based on your weight and weather.
- After your workout, drink approximately 2 to 3 cups (473-710 millilitres of water) for each pound (0.5 kilograms) you lost.
In general, water is the best option to replace fluids lost. If you exercise for longer than 60 minutes, a sports beverage may be a good choice. Sports drinks help maintain the electrolyte balance in your body. They can also give you more energy, as they contain carbohydrates.
Experience is your best guide.
You can decide what and how much to eat by considering the duration and intensity of your exercise. You’ll require more energy to run a long distance than you will to walk or run a few kilometres. Try not to introduce any new products into your diet prior to a sports event lasting a long period. You should try the product before the event so you can see how it affects your body.
Everyone is different when it comes to exercise and eating. What you eat can affect your performance and your feelings during your workout. Your experience will help you determine which eating habits to follow before and after exercise. Keep a food journal to track how your body responds to different meals and snacks. This will help you to adjust your diet to achieve your best performance.
