Eating For Exercise

online.missouri.edu

Whether your goal is weight loss, muscle gain or simply to feel better, what you eat before you exercise can make the difference between a high-energy workout and one that just drags on with limited results.


GOLDEN RULE:
Regardless of the time of day, you never want to exercise 'stuffed' or 'starving'.  That means, don't exercise right after a big meal and avoid exercising on an empty stomach.  Planning a pre-workout snack will yield better results.

SUPER SNACK PROFILE:

• Choose Carbohydrates - Carbs are your body's primary fuel source
• Pair with Protein - A small amount of protein will help sustain you
• Limit Saturated Fat - High fat food choices will make you sluggish

UP & AT 'EM:
If you are exercising within 90 minutes of waking up, aim for 200-300 calories to jump-start your metabolism and to avoid dizziness or hunger during the workout.  You need quick energy for these early morning workouts.  Simple carbs such as fruit juice might not be the answer because it will give you a quick energy boost but you will crash just as fast.  Instead, aim for something that will hold you a little longer.  Stay away from a large meal or anything too high in fat as it will take too long to digest.

LUNCH BREAK:
If you exercise during the middle of the day, to avoid hunger or fatigue during your workout, be sure to grab a small snack 60-90 minutes prior to the workout.  Avoid the high fat options (desserts, chips, donuts) and choose a healthy pre-workout snack.  Also, make sure you have a balanced meal, high in protein, after you workout.  This is called "recovery nutrition" and will replete your muscles and rebuild the muscle fibers that you broke down during your workout.

EVENING EXERCISER:
If you exercise in the afternoon or evening, make sure you are not relying on a meal that you ate five or more hours ago (Ex: 12pm lunch, 5:30pm workout).  That lunch meal will not fuel you throughout your workout, so have an afternoon snack about 60-90 minutes before the workout, and make sure you get a balanced dinner meal with protein, healthy fats and carbohydrates to restore your muscles after you are done.

FUEL UP!
Need some ideas for your pre-workout snack?  Here are some dietitian's top picks:

• Morning - Toast or English muffin with peanut butter will offer an optimal combo of carbs and protein with healthy monounsaturated fat to keep you well fueled for exercise!
• Mid-day - Yogurt and fruit is another optimal combo of carbs and protein to keep you going strong throughout the workout.  (Try Greek yogurt!  It has twice the protein than regular yogurt!)
• Afternoon - Whole grain crackers with low-fat cheese is just enough to avoid that late afternoon energy crash.

FOLLOW THE 8X8 RULE:
Be sure to drink enough water throughout the day!  The 8X8 rule means drinking 8 cups of water, 8 times a day.  Water will keep you hydrated during your workouts so you won't experience dizziness or fatigue, and water will help rid your body of chemicals and toxins.