know when and what you eat can have an impact on your workout?
Eating and exercise are connected.
to Dr. John M. Murphy, Family Medicine, Mayo Clinic Health
System, you can maximize the effectiveness of your workouts by
using a few tips:
exercise in the morning, get up early enough to finish
breakfast at least one hour before your workout. This will
give you energy and raise your blood sugar. If you donít
eat, you might feel sluggish or lightheaded when you exercise.
Good breakfast options include whole-grain cereals or bread,
bananas, and yogurt. A cup of coffee is OK, too. Emphasize
carbohydrates for maximum energy.
to be careful not to overeat before exercise. Eat large meals
at least three to four hours before exercising. Small meals
should be eaten two to three hours before exercising. You can
have small snacks an hour before exercising. Eating too much
can leave you sluggish, and eating too little may not give you
the energy to stay strong during your workout.
people can eat small snacks right before and during exercise.
Itís important to do what feels best for you. Snacks shortly
before exercising probably wonít give you an energy boost,
but they can help maintain blood sugar levels and prevent
distracting hunger pains. Good snack options include energy
bars, yogurt, low-fat granola bars and peanut butter
AFTER YOU EXERCISE
after you exercise will help your muscles recover. If
possible, within two hours, youíll want to eat a meal that
contains protein and carbohydrates. Good post-workout food
choices include yogurt and fruit, peanut butter sandwiches,
pasta with meatballs and chicken with brown rice.
to drink fluids. You need adequate fluids before, during and
after exercise to prevent dehydration. The American College of
Sports Medicine recommends you drink two to three cups of
water before your workout, half to one cup of water every 15
to 20 minutes during your workout, and two to three cups after
your workout for every pound of weight you lose during the
duration and intensity of your workout will determine how
often and what you should eat and drink," says Murphy.
"Pay attention to how you feel during your workout, as
well as your overall performance. Let your body guide you on
which eating habits work best for you."