Exercise & Eating

20 Jul

When and What-the ends and outs

By Alya Alyssa Kattan

Fan Question: Should I eat before i workout or after and how long should i wait to ear or drink…

Hi love, thanks for the excellent question! Love you!  Thanks for visiting my blog!  Xx

1)    When to eat-prior or post workout?

You should eat something before and after working out.  Your body needs fuel for exercise.  If you haven’t eaten anything in several hours, your fuel tank will be running on empty and it will need to be refueled.  What you choose to eat before you exercise can make or break your workout.  What and how much you eat will vary from person to person, type of exercise, and level of exercise intensity.  A small snack that is easily digested, low in fat, low in fiber, high in carbs and moderate in protein should be eaten 30 to 60 minutes prior to exercise to give your body the proper fuel it needs to get threw a workout.

General guidelines for pre-workout feedings

  •  Portion size matters-be careful not to eat too much before exercise because this can leave you feeling sluggish or cause stomach cramps.
    • Large meals. Eat these at least 3-4 hours before exercising.
    • Small meals. Eat these 2-3 hours before exercising.
    • Small snacks. Eat these 30 minutes – 1 hour before exercising.
  • Avoid eating high fat proteins such as peanut butter, red meat, and cheese because they take longer to digest and might make you feel more fatigued.
  • Eat for the duration of your workout.  If you are going to exercise for less than an hour, eat foods that are easily digested. Choose foods that are high in carbs and low in fat such as crackers, bagels, or bread. If you are going to exercise for longer than an hour, choose carbohydrates that take a little longer to digest such as yogurt or a banana.

 Good food choices pre-workout

  • Pretzels
  • Low-fat  yogurt
  • A slice of bread with jam
  • Low fiber cereal with nonfat milk
  • Half a bagel
  • Piece of fruit
  • 8 oz glass of milk
  • Fruit smoothie

2) Time and feeding post workout

To help your muscles recover and to replace their glycogen stores, eat something that contains both protein and carbohydrates within 15 to 120 minutes after your workout.

Good post-workout food choices

  • Yogurt and fruit
  • Peanut butter sandwich on whole wheat bread
  • Turkey slices on a wheat bagel
  • String cheese and crackers
  • Nuts and dried fruit
  • A regular meal with meat, starch, and cooked vegetable or salad

The most important thing to remember post workout is to replace all the fluids that were lost.  Drink water, juice, or carbohydrate rich sports drinks to replace what you sweat out.  A good rule to follow is too drink about 2 to 3 cups (0.5 to 0.7 liters) of water after a workout for every pound (0.5 kilogram) of weight lost during a workout.

Photo Credit: citygirlbites

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2 Responses to “Exercise & Eating”

  1. Nafisa November 23, 2011 at 11:53 AM #

    Thnks fo info…this really helps ,cos me 2 was never sure wether to eat befo o after …..

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