Did you ever think that what you’re eating could have you referring to the treadmill as the “dreadmill?” Our pre- and post-workout nutrition has a lot to do with how we feel during and after our workout.
Have you ever been so ravenous after a workout, you could eat anything that is not tied down? It is so important that you plan your meals for optimum nutrition and optimum results, so you don't reach for just anything to satisfy a craving.
Nutritionist Joy Bauer suggested that a banana and a cup of coffee for extra energy is an excellent pre-workout snack for sustained energy and to push you to train harder.
“The truth is, if you’re exercising moderately for less than an hour, you really don’t need to ‘fuel up’ with extra food for the workout – especially if you’re exercising in an effort to lose weight. But if you feel more energized when you’ve eaten beforehand, I suggest having something small, like a piece of fruit.”
The banana, Bauer said, will help with potassium depletion which occurs during exercise.
The Mayo Clinic suggests that eating a healthy breakfast is of utmost importance for morning exercisers. The Mayo Clinic’s suggestions for a good breakfast include “whole grain cereals for breakfast, low-fat milk, juice and bananas.”
Post-workout nutrition is also just as vital. According to iVillage.com, “When it comes to working out, the most important meal you eat is the one you have after you exercise.”
They suggested that replenishing amino acids present in protein is of utmost importance for repair and recovery after a workout. A nice way to get this in right after a workout is by drinking a protein shake.
I find by mixing up protein shakes especially first thing in the morning and post workout, I am able to not only get in the nutrients that I need, but also keep my metabolism revved up to burn fat. Also, by drinking a protein shake within 30 to 45 minutes after a strength training workout, you’re helping muscles repair and recover.
It is my experience as a Sports Nutritionist, that many people are afraid of carbs, even post-workout. You need to replace your energy stores with good carbohydrates, so you won’t crash. Make sure you do this by eating a high-quality carbohydrate like unprocessed whole grains or carbohydrates low in sugar.
To break down your feeding and workout schedule, The Mayo Clinic offers these helpful suggestions. “Large meals are best planned for three to four hours prior to exercise, while smaller mini meals should be two to three hours before exercising.” Snacks, like the prior suggested banana, can be eaten an hour before exercise.
Sources:
Joy Bauer Dishes the Best Foods to Eat Before Exercising – JoyBauer.com.” Joy Bauer Food Cures. Web 3 April 2012.
http://www.joybauer.com/photo-gallery/best-foods-to-eat-before/Before-exercising.aspx
“The 5 Best Post-Workout Foods – Ivillage.com.” I Village. Web 3 April 2012.
http://www.ivillage.com/5-best-post-workout-foods/4-a-142434
“Eating and exercise: 5 tips to maximize your workouts – MayoClinic.com” Mayo Clinic. Web 3 April 2012.
http://www.mayoclinic.com/health/exercise/HQ00594_D
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com/ She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.
Reviewed April 4, 2012
by Michele Blacksberg RN
Edited by Jody Smith