you turned over a new leaf this year and are vowing to
stick with your exercise plan, you likely already have
most of the gear you need, from a kickiní pair of
athletic shoes to a shiny new eco-water bottle, but
there is one crucial element you may have missed. What
are you eating? Knowing what to nibble on before and
after you exercise can be the difference between meeting
your fitness goals and falling headlong into a tub of
gelato by nightfall.
goal is to fuel your fitness, to stay energized without
eating so much you upset your stomach. If you are always
pushing yourself to workout when you feel pooped, itíll
be tough to stick to the plan overtime.
you havenít eaten in a long time, your body is in a
fasted state," Nancy Cohen, a professor in the
department of nutrition at the University of
Massachusetts in Amherst told CNN. "Normally, your
body will use glucose for fuel and begin to break down
muscle glycogen to deliver the glucose your body needs
for exercise. In a fasted state, the muscle glycogen
will be depleted sooner. Your body will then turn to
breaking down fats for the energy it needs."
you donít want to eat a whole cheeseburger either. As
Consumer Reports advises, a snack packed with fiber-rich
carbs and protein right about 30 to 60 minutes ahead of
a workout is just about perfect. Think small snack,
maybe around 200 calories.
tailor the food to the activity. If you are lifting
weights to build your strength, go with protein, like
Greek yogurt, almonds or string cheese. If you are
breaking a sweat with cardio, complex carbs such as
raisins or string cheese might be ideal.
may sound surprising but what you eat right after is
also key to getting in shape, notes Consumer Reports. If
you are trying to lose weight, you donít want to find
yourself famished by dinner time, which may lead to poor
choices (pizza delivery!).
keep your appetite in check. Nosh on a healthy
post-exercise appetizer, such as apple slices with
peanut butter, that keeps you going and helps replenish
the body so youíre not totally wiped out. And donít
forget to rehydrate.