Getting out and exercising, playing and just running around having fun is great for our health. However with the demands that fitness puts on our body we have to ensure that we’re providing it with the right foods before, during and after exercise.
Before setting out to do a workout, hike or play at the beach, make sure to eat 1-3 hours before. The meal should be balanced with an emphasis on carbohydrates since it’s the primary fuel for our body. Starting with our glycogen (stored fuel in the liver and muscles) topped off with complex carbs like fruits and vegetables, whole grains, dairy, nuts and beans will give us the ability to last through the workout. Avoid eating minutes before exercise since this could result in GI upset.
Protein is needed to repair the muscles and starting off with adequate amounts prior to exercising will prime the pump keeping enough amino acids available for healing the body. Good low fat sources are lean chicken, beans and legumes, or low fat dairy.
Being adequately hydrated is critical for good performance. Starting a workout or setting out on that hike already dehydrated could result in severe dehydration and a visit to the emergency room. Drink water well before your workouts.
Good pre-workout foods:
- Peanut butter or almond butter with banana spread on toast.
- Greek Yogurt with fruit like berries.
- Oatmeal with low fat milk and fruit.
- Apple and peanut butter or almond butter.
- Handful of nuts and raisins
Nutrition during workouts depends on the duration and intensity. For example if a workout or hike is lasting longer than an hour, it’s a hot day or a person sweats a lot, a drink with electrolyte replacement will be needed. There are several sports drinks to choose from however if weight management is a goal then using a sports drink with no added sugars would be best. Making an electrolyte replacement is relatively easy by mixing 1/8 teaspoon salt, the juice from ½ an orange, 1 tums tablet (200 mg calcium), and 20 ounces of water or green tea. Drinking water and/or an electrolyte replacement every 15 to 20 minutes is a good guideline, however on hotter days or with increased sweat, drinking more often will be needed. It’s important to listen to our body.
Eating during workouts may be needed on events lasting longer than an hour. Quick and easy to digest foods are good like fruits, refined grain products and dairy. Banana has always been a favorite of athletes since it provides potassium and carbohydrates and is easily digested. There are sports gels and bars available but use caution if weight management is a goal and make sure to read the label to get a healthy one.
Post-work out nutrition focuses on carbohydrates and protein to replenish our glycogen stores and start repairing our muscles. It’s recommended that fueling within 15-60 minutes post workouts with a 3:1 ratio of carbohydrate to protein is optimal for muscle repair and recovery, and eating a regular mixed balanced meal 3 to 4 hours after.
Some good post-workout meals:
- Smoothie (low fat milk and fruit)
- Yogurt and fruit
- Turkey on whole grain with veggies.
- Low fat chocolate milk.
- Plenty of fluid to rehydrate.
Now get out there and have fun and play and make sure to bring along some healthy foods.
By Vincent Alvarez, RDN, NSCA-CPT