MelanieC
<font color=blue>BL II - Blue Team<br><font color=
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- Sep 28, 1999
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This is a really GREAT article- Thought I would post it here too:
Is it better to eat before OR after you workout?
Learn how to best time your meals and snacks, and how to choose the right foods to enhance your workout !
There is a lot of confusion about nutrition and fitness, and how to eat to promote the best athletic performance. Timing your meals and snacks with your exercise regimen will impact your ability to have an effective workout. Read on to learn how to best time your meals and snacks, and how to choose the right foods to enhance your workout.
Is eating a large meal before I workout a good idea??
The answer on whether or not to eat before you workout is fairly simple. Most researchers and professional athletes agree that it is best to avoid a large meal for 2-3 hours before a workout. The reason for this is simple. Digestion is a tiring process. The act of breaking down food requires a lot of energy by your body. After consuming a large meal, there is an increase in the blood that flows to your digestive track. This will cause decreased flow of blood to your muscles, thus resulting in a less effective workout. In other words, you may feel very sluggish if you work out on a full stomach. Additionally, if you workout within 2-3 hours of a large meal, you may experience cramping or nausea. This happens because your body is trying to accomplish 2 large tasks at the same time, and proper digestion may be impaired. The exception to this is a walk, which would be fine to do on a full stomach. The other exception is water, which you should drink a good amount of before and during your workout. This will not interfere with your workout, and will prevent dehydration.
Although a large meal prior to a workout is discouraged, it is recommended that you have something to eat in the 1-4 hours prior to working out. In most cases, you will have eaten a meal or a snack in the past 4 hours, unless you are an early morning fitness buff. If this is the case make sure to have a small snack before working out. (See the list below for some snack ideas.)
What if I am very hungry before a workout?
If you have not eaten a good meal or snack for hours, and find that you are too hungry to make it through a workout, there are some small snacks that would be OK to grab. Carbohydrate based foods, such as; fruit, vegetables or grains are easily digested and will pass through your stomach and intestines faster than protein and fats. You may also find that a little snack gives you an energy boost before a workout. The most important thing is to listen to your body. You will be able to learn when you are truly hungry, and you will also learn if your body does better with a small snack or better without a snack. If you want eat something prior to your workout here are some ideas for carbohydrate based snacks:
Fresh fruit
Small amount of dried fruit or fruit juice
Cut up raw veggies with low fat dressing
Vegetable juice (canned or fresh would be fine)
Whole grain pretzels
Half of a baked potato or baked sweet potato
Whole grain crackers or slice of toast
All of these foods are low in fat and protein and will be quickly digested. Because of the rapid digestion, these foods are less likely to interfere with your workout.
What should I eat after I have finished working out?
The answer to this question is not as simple as the guidelines about pre-exercise eating. Some people find that they are starving after they finish a workout, while others report a decreased appetite for up to an hour after working out. As mentioned earlier, it is important to remember to listen to your body, and to respond. Do not try to starve yourself after a workout, and conversely do not over indulge immediately after working out.
The general goal of post-exercise nutrition is to replenish your hydration status and your glycogen stores. Re-hydrating can be as simple as drinking a large glass of water. You need not drink a sports drink unless a doctor or trainer has recommended it. Glycogen is the fuel that is stored in your muscles. While exercising, you use these glycogen stores to fuel your muscles. It is suggested that you eat a meal or snack within 1 hour of working out to replenish the glycogen that has been burned during the exercise.
The best way to replenish glycogen stores and keep your muscles in tip top shape is to choose a snack or meal that contains protein and carbohydrates. Most experts recommend a ratio of 3 parts carbohydrate to 1 part protein. You need not get too caught up in these ratios and numbers, however it is important to choose foods that contain both protein and carbohydrate. The following list will give you some ideas for post-exercise snacks:
Nutrition bar; with about 18-28 grams of carbohydrate and 7-12 grams of protein
Smoothie made with protein powder and juice or milk
Fresh fruit with a piece of cheese or a handful of nuts
Rice cakes with low fat cheese or peanut butter
Cottage cheese and fruit
Low fat yogurt
Glass of milk or soy milk
Nutrition & Fitness: Making it work for you
The delicate balance of eating correctly to promote the best athletic performance is highly individualized. The recommendations set forth in this article are merely guidelines. The most important thing you can do is to listen to your body's hunger queues. Initially you may want to start out by trying the recommendations in this article, which are summarized below.
1. Avoid a large meal 2-3 hours before exercising.
2. If hungry prior to a workout, choose a small carbohydrate based snack.
3. Make sure to drink plenty of water before, during, and after you exercise.
4. Within 1 hour of completing your workout, eat a snack with protein and carbohydrate.
You may then adapt these suggestions to fit best with your body's individual needs. By listening to your body, and responding you will find the perfect balance. You may want to keep a journal of what you eat and how you feel during your workout in order to best guide your body's responses to food. Good luck and enjoy you! Keeping your body healthy, fit and well nourished is the best gift you can give to yourself!
Is it better to eat before OR after you workout?
Learn how to best time your meals and snacks, and how to choose the right foods to enhance your workout !
There is a lot of confusion about nutrition and fitness, and how to eat to promote the best athletic performance. Timing your meals and snacks with your exercise regimen will impact your ability to have an effective workout. Read on to learn how to best time your meals and snacks, and how to choose the right foods to enhance your workout.
Is eating a large meal before I workout a good idea??
The answer on whether or not to eat before you workout is fairly simple. Most researchers and professional athletes agree that it is best to avoid a large meal for 2-3 hours before a workout. The reason for this is simple. Digestion is a tiring process. The act of breaking down food requires a lot of energy by your body. After consuming a large meal, there is an increase in the blood that flows to your digestive track. This will cause decreased flow of blood to your muscles, thus resulting in a less effective workout. In other words, you may feel very sluggish if you work out on a full stomach. Additionally, if you workout within 2-3 hours of a large meal, you may experience cramping or nausea. This happens because your body is trying to accomplish 2 large tasks at the same time, and proper digestion may be impaired. The exception to this is a walk, which would be fine to do on a full stomach. The other exception is water, which you should drink a good amount of before and during your workout. This will not interfere with your workout, and will prevent dehydration.
Although a large meal prior to a workout is discouraged, it is recommended that you have something to eat in the 1-4 hours prior to working out. In most cases, you will have eaten a meal or a snack in the past 4 hours, unless you are an early morning fitness buff. If this is the case make sure to have a small snack before working out. (See the list below for some snack ideas.)
What if I am very hungry before a workout?
If you have not eaten a good meal or snack for hours, and find that you are too hungry to make it through a workout, there are some small snacks that would be OK to grab. Carbohydrate based foods, such as; fruit, vegetables or grains are easily digested and will pass through your stomach and intestines faster than protein and fats. You may also find that a little snack gives you an energy boost before a workout. The most important thing is to listen to your body. You will be able to learn when you are truly hungry, and you will also learn if your body does better with a small snack or better without a snack. If you want eat something prior to your workout here are some ideas for carbohydrate based snacks:
Fresh fruit
Small amount of dried fruit or fruit juice
Cut up raw veggies with low fat dressing
Vegetable juice (canned or fresh would be fine)
Whole grain pretzels
Half of a baked potato or baked sweet potato
Whole grain crackers or slice of toast
All of these foods are low in fat and protein and will be quickly digested. Because of the rapid digestion, these foods are less likely to interfere with your workout.
What should I eat after I have finished working out?
The answer to this question is not as simple as the guidelines about pre-exercise eating. Some people find that they are starving after they finish a workout, while others report a decreased appetite for up to an hour after working out. As mentioned earlier, it is important to remember to listen to your body, and to respond. Do not try to starve yourself after a workout, and conversely do not over indulge immediately after working out.
The general goal of post-exercise nutrition is to replenish your hydration status and your glycogen stores. Re-hydrating can be as simple as drinking a large glass of water. You need not drink a sports drink unless a doctor or trainer has recommended it. Glycogen is the fuel that is stored in your muscles. While exercising, you use these glycogen stores to fuel your muscles. It is suggested that you eat a meal or snack within 1 hour of working out to replenish the glycogen that has been burned during the exercise.
The best way to replenish glycogen stores and keep your muscles in tip top shape is to choose a snack or meal that contains protein and carbohydrates. Most experts recommend a ratio of 3 parts carbohydrate to 1 part protein. You need not get too caught up in these ratios and numbers, however it is important to choose foods that contain both protein and carbohydrate. The following list will give you some ideas for post-exercise snacks:
Nutrition bar; with about 18-28 grams of carbohydrate and 7-12 grams of protein
Smoothie made with protein powder and juice or milk
Fresh fruit with a piece of cheese or a handful of nuts
Rice cakes with low fat cheese or peanut butter
Cottage cheese and fruit
Low fat yogurt
Glass of milk or soy milk
Nutrition & Fitness: Making it work for you
The delicate balance of eating correctly to promote the best athletic performance is highly individualized. The recommendations set forth in this article are merely guidelines. The most important thing you can do is to listen to your body's hunger queues. Initially you may want to start out by trying the recommendations in this article, which are summarized below.
1. Avoid a large meal 2-3 hours before exercising.
2. If hungry prior to a workout, choose a small carbohydrate based snack.
3. Make sure to drink plenty of water before, during, and after you exercise.
4. Within 1 hour of completing your workout, eat a snack with protein and carbohydrate.
You may then adapt these suggestions to fit best with your body's individual needs. By listening to your body, and responding you will find the perfect balance. You may want to keep a journal of what you eat and how you feel during your workout in order to best guide your body's responses to food. Good luck and enjoy you! Keeping your body healthy, fit and well nourished is the best gift you can give to yourself!
