A guide to workout nutrition
PRE-WORKOUT NUTRITION
I was hungry so I devoured a huge chicken gyro and went straight to my Ashtanga Vinyasa Yoga class. Big mistake! I was trying to keep myself from doubling over while trying to perfect my asanas. The chicken gyro in my tummy felt like they’ve come alive and wanted to come out.
You see, it’s very important to prepare for your pre-workout snack and it’s more important to plan when to eat it too!
Food and fluid are essential to fuel and sustain you for a successful workout. An hour or two before exercise, eat a light snack that has a combination of carbohydrates and some protein. Carbohydrates are the primary source of energy for the body while protein is used for muscle growth and repair.
Here are some good choices for a pre-workout snack:
– Low-fat milk
– Yogurt
– Fruit and Nuts
– 100% fruit juice
– 1/2 of peanut butter sandwich
– Sports bar (approximately 100 to 150 kcal per serving)
– Granola bar
POST-WORKOUT NUTRITION
Say what?! Eat after exercising? That doesn’t seem to make much sense right? If you’re trying to lose weight then you shouldn’t eat right after a workout. You will just consume the calories you’ve burned after that grueling one-hour or so of near death experience in the gym – WRONG!
According to Leslie Bonci, MPH, RD, CSSD, LDN, a Registered Dietitian and Director of Sports Nutrition at the University of Pittsburgh Medical Center in Pennsylvania, it is important to start to replace the fuel to speed recovery as well as to replace fluid losses within 15 minutes after exercise.
The need for post-workout nutrition is not an excuse for binge eating or indulging in a hearty buffet. I hear this a lot: “I can eat that large fries now anyway I exercised a lot today!” Whether on a weight loss or weight maintenance program, the pre and post workout snacks should be included in the daily total caloric allowance needed by the body. Otherwise, you will gain weight and your efforts at exercising and dieting will be futile.
Here are some good choices for post-workout snacks:
– 1/2 cheese or chicken sandwich
– Trail mix
– Yogurt with fruit
– Fresh fruit shake with low fat milk
– Sports bar (approximately 100 to 150 kcal per serving)
– Sports drink
– Whole wheat crackers and low fat cheese slices
– Multigrain cereal with low fat milk
REHYDRATION
Lastly but most importantly, remember to keep yourself hydrated at all times. Drink about 1 to 2 cups of water one hour before exercise and another 2 to 5 cups of water for every hour of exercise. It is best to take gulps instead of sipping the fluids to ensure that you get a lot of water into your body. When your body feels warm and you feel like you’ve sweated a lot, don’t attempt to cool down by pouring the contents of your water bottle onto your face or body. Drink it! Rehydrating your body means having water inside the body and not outside.
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