Article updated: 8/2/2010 10:52:33 AM
In order to get the most out of your workout, you’ll not only need to think about pace, form, miles and time, but also the foods you put into your body before and afterwards.
Carbohydrates are your body’s main source of energy, so you’ll need to be sure to get enough of them before your workout, and then again afterwards to replace your stores. Before your workout you’ll want to stay away from foods high in fiber and fat because these empty out of your stomach very slowly, which could contribute to cramps or gastrointestinal distress. Try to have a 200-300 calorie, high-carb snack 1-2 hours before exercise. You can experiment with different snacks during training to see what works best for you, but you don’t want try anything new on a race or competition day!
Some ideas for a pre-workout snack are a granola bar and juice, low-fiber cereal with skim milk, cottage cheese or yogurt with fruit, or a bagel with jelly.
It’s very important to drink water throughout the day to be sure you are well hydrated before your workout. If you’re dehydrated, your heart rate will climb faster, you will tire more quickly, and you’ll be more likely to suffer headaches or other adverse effects during or after exercising.
Stay hydrated during your workout as well. As a rule of thumb, you should try to drink 6-8 ounces of water for every 15-20 minutes of exercise. Unless you work out for longer than 60-90 minutes you shouldn’t need energy drinks or gels, water will do just fine.
After your workout you will need to replace your energy stores. For maximum benefit, it’s best to eat within the first 30 minutes after exercise.
Again, 200-300 calories is a good target for most people. Choose foods rich in carbohydrates, and incorporate some protein here as well to aid in muscle repair. Continue to drink fluids after your workout too; to get an idea as to how much water is enough, you can weigh yourself before and after exercise, then drink 2 cups of water for every pound lost.
Chocolate milk is an example of a great recovery snack, as it has the right balance of carbohydrates to protein and also provides fluid. Some other recovery snack ideas are oatmeal with fruit & milk, 2 slices of toast with yogurt, apple slices with peanut butter or chicken noodle soup with bread.
Lost electrolytes can usually be replaced through a normal diet; as always be sure to incorporate plenty of fruits and vegetables!
As much time and effort as you put into training, it makes sense to make every workout count for as much as it can. Following these simple dietary tips, along with the proper training regimen, can help you reach your athletic goals.
Article first appeared in SBQ Issue #14, May/June | 2010
