 
 
    |
 |
 |
 |
 |
||
 Home :: Trail Mix :: What to eat before you work out |
|
|
|
|
|
||
Click here to enlarge
|
WHAT TO EAT BEFORE YOU WORK OUT What's the best thing to eat before a workout, game, or race? (a) a candy bar or other sugary food 15 minutes before, (b) protein supplement 30 minutes before to keep muscles strong, (c) a low-fat, complex carbohydrate meal or snack one to four hours before, (d) nothing - you should fast. The answer is usually (c) but it depends on what kind of exercise you'll be doing, how long you'll be doing it, and on individual preferences. If you are just strolling or using a stationary bike for 30 minutes, it doesn't matter what, or whether, you eat. But if you are about to play singles tennis, go on a three-hour bike tour, or briskly walk or run for more than an hour, what you eat before and during the activity can affect your performance and how you feel. It's important to find what works best for you. Fueling the engine There is no magic pregame or pre-exercise meal. Your body's energy stores come from foods eaten hours, even days, earlier, not from what you consume immediately before exercising. There is, however, some agreement about what an athlete should and should not eat before a prolonged workout. The goal is to maintain blood sugar and carbohydrate stores in the body, but not have much undigested food in the stomach, which can cause indigestion, gas, or other discomfort. Eat one to four hours before the event: the shorter the time to the event, smaller the meal or snack should be (to allow time for digestion). Choose foods that are high in carbohydrates (preferably complex carbs, but not high in fiber), low in fat, and moderate in protein such as pasta, crackers, a banana, or low-fat yoghurt and that "sit well" with you. What about the final hour? For years, most exercise experts have advised not eating anything, especially sugary foods or drinks, during the last hour, since that can boost insulin levels and result in a drop in blood sugar, which could impair performance. But some studies have not found a detrimental effect at least not in most people. Again, it depends on what you'll be doing and on what you're eaten earlier and what you will consume while exercising (see below). If you do eat during the final hour, try a small (less than 300 calories), low-fat snack or a lightly sugared beverage. Eating on the run During endurance events (such as long-distance running, cycling, or cross-country skiing), it's important to eat something to supply energy to fuel your muscles and brain for sustained exercise and prevent the fatigue that can result from low blood sugar. High-carbohydrate snacks (such as sliced oranges or apples, crackers, rice cakes, fold baked potatoes, a candy bar, or energy bar) or beverage (such as a sports drink, diluted juice, or diluted defizzed soda) may stave off fatigue. Optimizing fluids Drink plenty of fluids before you exercise. The American College of Sports Medicine recommends 14 to 20 ounces of fluid two to three hours beforehand. And drink 7 to 10 ounces a few minutes before starting. This will optimize fluid balance in the body. Don't forget to drink during any prolonged workout, too. (See Wellness Letter, March 2000, for "When do you need a sports drink?") Source: University of California, Berkeley Wellness Letter, Volume 17, Issue 10, July 2001 |
|
|
Tel: (416) 445-2628 Fax: (647) 439-2628 |
|
||