Fuel Prior To Exercise

Working out on an empty stomach is not the best choice, but with so many choices, including supplements, decisions become harder to make. It may be difficult to know what to eat before a workout and when. What you eat has a large impact on your exercise routine. It may make a difference between an energetic workout or a workout in which you lose energy quick, feel dizzy and want to stop. If you are already consuming a healthy diet and getting enough calories, you can rely on your appetite, experience and energy levels to tell you if you need anything more. If you are just starting out, find what works best for you. Here are some basic guidelines for fueling your body before workouts.

Early Morning
If you have the ability to workout in the early morning hours, try to eat something small to avoid feeling dizzy and/or having hunger pangs. Try eating around 200-300 calories snack/meal if you are going to workout within an hour of waking up. Avoid too much fat or protein since these take longer to digest. Suggestions: 2 slices of whole wheat toast or low-fat granola bars or dried/fresh fruit.

Midday
In order to avoid hunger during your noon workout be sure to plan your day and have a snack or eat your meal one to two hours before the workout. Also, target 200 – 400 calories (close to 2 hours = 400 calorie meal/snack) for your consumption. Great options are shakes/bars or yogurt or fresh/dried fruit or even a small bowl of oatmeal. Upon your return from your noon workout, eat a well balanced meal to refuel your body!

After Work
The key for a post-work workout is to plan ahead. One to two hours before leaving work, eat a small, balanced meal around 300 – 400 calories. Suggestions: reduced-fat cheese/whole grain crackers or low-fat cottage cheese and veggies, a whole grain muffin and/or fruit.

After Exercise
Once you have completed your workout, you need to replenish the nutrients and fuel sources you have just used during your workout and during the day if your workout is later in the day. Correct portion sizes and consistency help to engage the body for optimal recovery. A balanced meal of carbohydrates, protein and fat is important and an example meal is 3 oz. skinless chicken breast, 2 cups of vegetables, 1/2 cup of brown rice and 1/4 cup of avocado.

Keep hydrated before/during/after exercise
Your hydration is important before, during and after your workouts. Dehydration may cause headaches, fatigue and cramping. A good rule of thumb is to drink water throughout the day, then have 8- 24 ounces (depending on your body) an hour or two before a workout. Sip water during your workout and drink plenty of liquids after your session.

Shoud I Feel the BURN?

A question I often get from clients and class participants is: “Should I feel more of a “burn” after my workout?”

Sometimes people feel that if they are not getting a “burn” or muscle soreness, they are not getting an effective workout. This is not definitively true. I usually ask my clients how they felt after their last training session to see how their bodies responded to the workout. I get varying responses such as; “I felt the workout in this particular body part.” Or “I felt a good sore all over.” Or “I feel fine, no soreness.”

Muscles soreness is not always an indicator that you had a great workout and if you are not sore, you can still be productive. Muscles soreness usually occurs from your muscles doing something they are not used to doing or have not done in a while.

When someone is starting a new workout, his or her body will feel the effects and may get sore. After a while, the body will get used to it and may be not as sore in the weeks or months after. That person can change the intensity of the exercises by doing more repetitions, adding more weight or walking/biking longer on a hiking trail with inclines or maybe doing completely different exercises. Any of these changes could create muscle soreness.

There are some individuals that may be sore all the time and those that may not get sore too often or at all. Every person is different, so the only person you can listen to is you. Get in tune with your body as you travel your fitness journey. Are you getting stronger? Is your posture improving? Do you feel more balanced? All of these areas should improve if you are putting your all into your workout. You will only get out of your experience what you put in.

A better indicator of the effects of your workout comes from the scale, mirror, your clothes fitting, pictures and/or tape measurements. Remember, your workout is just one component toward a goal of a healthier you. The food you put in your mouth is a bigger component. More to come!