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.